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Avial

A traditional South Indian dish made with mixed vegetables cooked in a coconut and yogurt paste. Finished with raw coconut oil and aromatic curry leaves.

35 minMediumServes 4180 cal/serving

IndianSideStovetopVegetarianHigh FiberLow CarbHalal-friendlyKosher-styleGluten-FreeNut-FreeSoy-FreeEgg-FreeShellfish-FreeSesame-FreePork-FreeAlcohol-FreeCorn-Free

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Ingredients

  • 4 cups mixed vegetables, baton-cut
  • 1 cup grated coconut
  • 4 green chilies, chopped
  • 1 tsp cumin seeds
  • 1/2 tsp turmeric powder
  • 1 tsp salt
  • 1/2 cup water
  • 1/2 cup plain yogurt, whisked
  • 2 tbsp coconut oil
  • 2 sprigs curry leaves

Instructions

  1. 1

    Grind 1 cup grated coconut, 4 chopped green chilies, and 1 tsp cumin seeds into a coarse paste.

  2. 2

    Combine 4 cups baton-cut mixed vegetables, 1/2 tsp turmeric powder, 1 tsp salt, and 1/2 cup water in a pot.

  3. 3

    Cover and cook over medium heat for 10 minutes until tender.

  4. 4

    Stir in the coconut paste and simmer for 3 minutes.

  5. 5

    Remove from heat and gently mix in 1/2 cup whisked plain yogurt.

  6. 6

    Drizzle with 2 tbsp coconut oil and garnish with 2 sprigs curry leaves.

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Questions

What is Avial?

A traditional South Indian dish made with mixed vegetables cooked in a coconut and yogurt paste. Finished with raw coconut oil and aromatic curry leaves. This reference files it under Indian side: made on the stovetop, rated medium and about 35 minutes start to finish.

Is there a substitute for curry leaves in Avial?

The entry for Avial calls for 2 sprigs curry leaves. In its place: Nothing matches them. Leave them out, or add a bay leaf and a strip of lime zest for a different but pleasant aroma.

How hot is Avial?

Moderately. The heat in Avial comes from 4 green chilies, chopped. For a milder plate, remove the seeds and ribs from the chilies, or use half; nothing else in the method changes. For more, add it at the table rather than in the pot, so everyone sets their own level.

Can I make Avial dairy-free?

Yes. The dairy in Avial is 1/2 cup plain yogurt, whisked. Swap the yogurt for an unsweetened coconut or soy yogurt. The richness shifts slightly, but the method does not change.

How many calories are in Avial?

One serving (the recipe makes 4) is about 180 calories, with 4 g protein, 14 g carbohydrate and 13 g fat, plus 5 g fiber and 580 mg sodium. The figures are estimates computed from the ingredient list.

Serve it with

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