Avial

Experience the vibrant flavors and wholesome goodness of Avial, a quintessential South Indian vegetable curry that's as nourishing as it is delicious. This vibrant medley of colorful vegetables—like carrots, drumstick, raw banana, and yam—simmers to tender perfection and comes alive with the richness of freshly ground coconut, green chilies, and cumin seeds. Laced with creamy yogurt, a drizzle of fragrant coconut oil, and aromatic curry leaves, Avial offers a perfect balance of texture and flavor. Quick to prepare and packed with nutrients, this gluten-free, vegetarian recipe is a must-have for any authentic South Indian feast. Serve it warm with steamed rice or as part of a traditional vegetarian thali for an unforgettable culinary experience!

Nutriscore Rating: 62/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 medium Carrot
• 10 pieces Green beans
• 1 medium Drumstick
• 1 medium Potato
• 1 small Raw banana
• 100 grams Yam
• 1 medium Cucumber
• 1 cup Coconut
• 1 teaspoon Cumin seeds
• 2 medium Green chili
• 10 leaves Curry leaves
• 1 cup Yogurt
• 2 tablespoons Coconut oil
• 0.5 teaspoon Turmeric powder
• 1 to taste Salt
• 1 cup Water

Directions

Step 1

Peel and cut the carrot, potato, raw banana, and cucumber into 2-inch long pieces. Similarly, cut the yam into similar-sized pieces.

Step 2

Trim the edges of the green beans and cut them into 2-inch pieces. Cut the drumstick into 2-inch long pieces as well.

Step 3

In a large pan, add 1 cup of water and turmeric powder, then bring to a boil.

Step 4

Add the tough vegetables first: drumstick, yam, and raw banana. Cook for about 5 minutes.

Step 5

Introduce the remaining vegetables: carrot, potato, green beans, and cucumber. Cook until all vegetables are tender but not mushy, about 10-12 minutes.

Step 6

Meanwhile, grind the grated coconut with green chilies and cumin seeds into a coarse paste using a blender. Add a little water if necessary to facilitate grinding.

Step 7

Once the vegetables are cooked, add salt to taste and gently stir in the ground coconut mixture.

Step 8

Simmer the mixture on low heat for 5 minutes, allowing the flavors to blend and the raw smell of coconut to dissipate.

Step 9

Adjust seasoning if necessary, ensuring the balance of flavors is to your taste.

Step 10

Whisk the yogurt to smooth it, then gently fold it into the vegetable mix, ensuring it doesn’t curdle.

Step 11

Drizzle coconut oil over the avial and add curry leaves. Cover the pot and let it sit for 2 minutes off the heat to let the aroma of coconut oil and curry leaves infuse the dish.

Step 12

Serve the avial warm with rice or as part of a traditional South Indian meal.

Nutrition Facts

Serving size	1530.5 grams (1530.5g)

Amount per serving	% Daily Value*
Calories	1923

Total Fat 130.30g	167%
Saturated Fat 103.50g	518%
Polyunsaturated Fat 3.50g
Cholesterol 109mg	36%
Sodium 3199mg	139%
Total Carbohydrate 162.20g	59%
Dietary Fiber 38.10g	136%
Total Sugars 57.10g
Protein 46.40g	93%

Vitamin D 118IU	588%
Calcium 673mg	52%
Iron 13mg	72%
Potassium 4249mg	90%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 58.4%

Protein: 9.2%

Carbs: 32.3%