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A traditional Kerala delight, Avial is a thick stew of mixed vegetables cooked in a creamy coconut and tangy yogurt sauce. Finished with a drizzle of coconut oil, it's a star dish in any South Indian feast.
Prepare the Coconut Paste
Cook Vegetables in Stages (15-18 minutes)
Combine with Coconut Paste (2-3 minutes)
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A traditional Kerala delight, Avial is a thick stew of mixed vegetables cooked in a creamy coconut and tangy yogurt sauce. Finished with a drizzle of coconut oil, it's a star dish in any South Indian feast.
This kerala recipe takes 50 minutes to prepare and yields 4 servings. At 213.68 calories per serving with 3.64g of protein, it's a moderately challenging recipe perfect for lunch or dinner or side.
Add Yogurt and Finishing Touches (10-15 minutes resting)
Serve
Replace the dairy curd with a plant-based alternative like coconut yogurt or cashew yogurt. Add a teaspoon of tamarind paste or a squeeze of lemon juice to replicate the sourness.
Feel free to use other traditional vegetables like snake gourd (padavalanga), cucumber (vellarikka), or even potatoes. Adjust cooking times accordingly.
Some regional variations use a small amount of tamarind pulp instead of, or in addition to, curd for tanginess. If using, add a teaspoon of thick tamarind paste along with the coconut mixture.
The wide assortment of vegetables makes Avial an excellent source of dietary fiber, which aids digestion, promotes satiety, and helps maintain stable blood sugar levels.
The addition of curd introduces beneficial probiotics to the dish, which support a healthy gut microbiome, improve digestion, and boost immunity.
Each vegetable in Avial contributes a unique profile of essential nutrients, including Vitamin A from carrots, Vitamin C from gourds, and potassium from bananas, making it a nutrient-dense meal.
Both the fresh coconut and the virgin coconut oil provide medium-chain triglycerides (MCTs), a type of healthy fat that is easily digested and can provide a quick source of energy.
One serving of Avial (approximately 1 cup or 210g) contains around 150-180 calories. The exact count can vary based on the specific vegetables used and the amount of coconut and oil.
Yes, Avial is very healthy. It is packed with a variety of vegetables, making it rich in fiber, vitamins, and minerals. The use of curd provides probiotics for gut health, and coconut offers healthy fats. It's a well-balanced and nutritious dish.
To prevent curdling, it is essential to turn off the heat completely and let the dish cool for a minute or two before adding the whisked yogurt. Stirring it in gently off the heat ensures a smooth, creamy texture.
Authentic Avial heavily relies on the flavor and texture of coconut. While you could make a mixed vegetable stew without it, it would not be considered Avial. The coconut paste is fundamental to the dish's identity.
The classic combination includes yam, raw banana, drumstick, carrot, beans, and ash gourd. However, you can also use snake gourd, pumpkin, cucumber, and potatoes. The key is to use a mix of vegetables with different textures.