High Protein Avial

Elevate your plant-based protein game with this High Protein Avial, a nourishing twist on the traditional South Indian favorite. Packed with a vibrant mix of vegetables like carrot, potato, green beans, and drumstick, this recipe gets a protein boost from hearty chickpeas and tender cubes of firm tofu. A fragrant coconut-cumin-green chili paste adds a creamy, spiced layer of flavor, while a touch of yogurt lends tangy richness to the dish. Finished with a tempering of aromatic curry leaves in coconut oil, this dish is a wholesome, protein-packed marvel that's perfect for pairing with steamed rice. Easy to prepare in under an hour, this high-protein South Indian recipe is ideal for anyone seeking a nutritious, flavorful, and satisfying meal.

Nutriscore Rating: 67/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 400 grams Mixed vegetables (carrot, potato, green beans, drumstick)
• 150 grams Chickpeas (cooked)
• 200 grams Firm tofu
• 100 grams Grated coconut
• 1 teaspoon Cumin seeds
• 3 units Green chilies
• 1 sprig Curry leaves
• 100 grams Yogurt
• 0.5 teaspoon Turmeric powder
• 2 tablespoons Coconut oil
• 1 teaspoon Salt
• 250 milliliters Water

Directions

Step 1

Wash and cut the mixed vegetables (carrot, potato, green beans, and drumstick) into 2-inch pieces.

Step 2

Cut the tofu into cubes roughly matching the size of the vegetables.

Step 3

In a large pan, add the mixed vegetables, chickpeas, turmeric powder, salt, and water. Cook the vegetables on medium heat until they are tender but not mushy, approximately 12-15 minutes.

Step 4

While the vegetables are cooking, grind the grated coconut, cumin seeds, and green chilies into a coarse paste using a little water if necessary.

Step 5

Once the vegetables are done, add the tofu cubes and the prepared coconut paste to the pan. Stir gently to combine all the ingredients.

Step 6

Reduce the heat to low, and add the yogurt to the pan. Mix well, being careful not to break the tofu.

Step 7

Simmer the mixture for 5-7 minutes on low heat to let the flavors meld together. Add a little more water if the mixture seems too thick.

Step 8

In a separate small pan, heat the coconut oil and add the curry leaves. Fry for a few seconds until fragrant.

Step 9

Pour the tempered curry leaves and coconut oil over the avial.

Step 10

Mix gently, and turn off the heat. Serve hot with steamed rice.

Nutrition Facts

Serving size	892.1 grams (892.1g)

Amount per serving	% Daily Value*
Calories	1117

Total Fat 76.60g	98%
Saturated Fat 55.50g	278%
Polyunsaturated Fat 0.50g
Cholesterol 6mg	2%
Sodium 2517mg	109%
Total Carbohydrate 75.40g	27%
Dietary Fiber 25.10g	90%
Total Sugars 25.30g
Protein 44.70g	89%

Vitamin D 48IU	240%
Calcium 652mg	50%
Iron 13mg	72%
Potassium 1596mg	34%

*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: 58.9%

Protein: 15.3%

Carbs: 25.8%