Avial
A classic Keralan mixed vegetable curry where assorted vegetables are gently cooked and coated in a creamy coconut and yogurt gravy. It's a healthy, flavorful side dish that's a staple in Sadya feasts.
For 4 servings
- prep
Prepare the vegetables.
Wash all vegetables thoroughly. Peel the yam, raw banana, carrot, and ash gourd. Cut all vegetables into uniform 2-inch long, medium-thick batons.
TIPCutting vegetables to a similar size ensures they cook evenly. - boil
Cook the vegetables.
1.In a heavy-bottomed pan, add the harder vegetables first: elephant yam, drumstick, and carrot.2.Add 1/2 cup water, turmeric powder, and salt. Cover and cook on medium heat for 5-7 minutes.3.Add the remaining softer vegetables: raw banana, french beans, and ash gourd.4.Mix gently, cover and cook for another 5-7 minutes or until all vegetables are tender but still hold their shape.TIPAvoid overcooking the vegetables; they should have a slight bite. - mix
Make the coconut paste.
In a small grinder jar, combine the grated coconut, green chilies, and cumin seeds. Grind to a coarse paste without adding much water.
- simmer
Combine paste with vegetables.
Add the ground coconut paste to the cooked vegetables. Mix gently to coat everything well. Cook for 2-3 minutes on low heat until the raw smell of the coconut disappears.
- mix
Add the yogurt.
Turn off the heat completely. Add the whisked yogurt to the pan and mix gently until well combined. The residual heat will warm the yogurt through.
TIPAdding yogurt off the heat prevents it from curdling. - temper
Prepare the tempering.
1.Heat coconut oil in a small pan over medium heat.2.Add the mustard seeds and let them splutter.3.Add the curry leaves and let them sizzle for a few seconds. - serve
Garnish and serve.
Pour the hot tempering over the Avial. Do not mix. Cover the pan and let it sit for 5 minutes for the flavors to meld. Serve warm.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For best flavor, use fresh, tender vegetables.
- 2Using slightly sour yogurt gives Avial its characteristic tangy taste.
- 3Freshly grated coconut is highly recommended over frozen or desiccated for authentic flavor.
- 4Do not add too much water while cooking the vegetables as they release their own moisture.
- 5Avial should have a thick, semi-dry consistency, with the masala coating the vegetables.
Adapt it for your goals.
Vegan
Replace the dairy yogurt with a plant-based alternative like cashew yogurt or coconut yogurt for a fully vegan version.
quickQuick
Use a bag of pre-cut mixed vegetables for stir-frying to significantly reduce preparation time.
jainJain
Omit the elephant yam and substitute with more raw banana or ash gourd to make it Jain-friendly.
healthyHealthy
To increase the fiber content further, you can add vegetables like broccoli or snake gourd.
Why this is on our healthy list.
High in Dietary Fiber
The wide variety of vegetables makes Avial an excellent source of dietary fiber, which aids digestion, promotes satiety, and supports gut health.
Rich in Vitamins and Minerals
Each vegetable contributes a unique set of micronutrients, making this dish a powerhouse of vitamins like A and C, and minerals like potassium and magnesium.
Provides Healthy Fats
Coconut is a source of medium-chain triglycerides (MCTs), a type of healthy fat that is easily digestible and provides energy.
Frequently asked questions
Yes, Avial is very healthy. It is packed with fiber, vitamins, and minerals from the diverse range of vegetables. The use of coconut provides healthy fats, and yogurt adds protein and probiotics.
