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A vibrant medley of country vegetables cooked in a creamy coconut-yogurt sauce, uniquely flavored with the aromatic spices of the Chettinad region. A wholesome and delicious South Indian classic.
For 4 servings
Prepare the Chettinad Spice Powder
Cook the Vegetables
Prepare the Coconut Paste
Combine Masalas with Vegetables
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A vibrant medley of country vegetables cooked in a creamy coconut-yogurt sauce, uniquely flavored with the aromatic spices of the Chettinad region. A wholesome and delicious South Indian classic.
This chettinad recipe takes 45 minutes to prepare and yields 4 servings. At 264.64 calories per serving with 7.2g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Incorporate the Curd
Prepare the Tempering (Tadka)
Final Assembly and Serving
Substitute the dairy curd with a plant-based yogurt like coconut or cashew yogurt. Ensure it is unflavored and slightly tangy.
For a traditional Kerala aviyal, omit the Chettinad spice powder (peppercorns, fennel, star anise, cinnamon, cloves). The primary flavors will come from coconut, green chilies, cumin, and coconut oil.
Feel free to use other vegetables like pumpkin, cucumber, snake gourd, or potatoes. The key is to use a variety of textures and flavors.
For a different kind of tang, you can skip the curd and use a small, marble-sized ball of tamarind soaked in warm water. Add the tamarind extract along with the coconut paste.
The wide variety of vegetables used in Aviyal makes it an excellent source of dietary fiber, vitamins (like A and C), and essential minerals, which support overall health and digestion.
The use of curd provides beneficial probiotics that help maintain a healthy gut microbiome, aiding digestion and boosting immunity.
Coconut and coconut oil are rich in medium-chain triglycerides (MCTs), which are a source of healthy fats that can provide energy and support heart health when consumed in moderation.
Spices like turmeric, black pepper, and cloves used in the Chettinad masala are known for their powerful anti-inflammatory and antioxidant properties, which help combat oxidative stress in the body.
One serving of Chettinad Aviyal (approximately 1 cup or 250g) contains around 220-240 calories, depending on the specific vegetables and amount of oil used.
Yes, Chettinad Aviyal is very healthy. It is packed with fiber, vitamins, and minerals from the diverse range of vegetables. The coconut provides healthy fats, and the curd offers probiotics for gut health. The spices also have anti-inflammatory properties.
Absolutely. To make a vegan version, simply replace the dairy curd with a plant-based yogurt, such as coconut, cashew, or almond yogurt. Make sure it's unsweetened.
Traditionally, a mix of 'country vegetables' is used. The best combination includes a mix of hard and soft vegetables like drumsticks, raw banana, yam (suran), ash gourd, carrots, and broad beans (sem). The variety adds different textures and flavors to the dish.
Store leftover Aviyal in an airtight container in the refrigerator for up to 2 days. Since it contains coconut and curd, it's best consumed fresh. Reheat gently on the stovetop or in a microwave before serving.