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A classic Kerala curry featuring a medley of vegetables simmered in a rich, aromatic gravy made from deeply roasted coconut and spices. Its unique sweet, sour, and spicy notes pair perfectly with steamed rice.
For 4 servings
Prepare the Tamarind Extract
Roast the Coconut Masala
Grind the Masala Paste
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A classic Kerala curry featuring a medley of vegetables simmered in a rich, aromatic gravy made from deeply roasted coconut and spices. Its unique sweet, sour, and spicy notes pair perfectly with steamed rice.
This kerala recipe takes 55 minutes to prepare and yields 4 servings. At 345.48 calories per serving with 6.33g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Cook the Vegetables
Combine and Simmer the Theeyal
Use 1.5 cups of whole peeled pearl onions (shallots) as the main vegetable for a classic and flavorful version.
Replace the mixed vegetables with thinly sliced bitter gourd. Sauté the bitter gourd in a little oil until crisp before adding it to the curry to reduce bitterness.
For a non-vegetarian version, add 250g of cleaned and deveined prawns along with the vegetables. Adjust cooking time accordingly.
The combination of coconut and a variety of vegetables makes this dish high in dietary fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
Coconut and coconut oil are excellent sources of medium-chain triglycerides (MCTs), a type of healthy fat that can provide quick energy and may support metabolism.
Spices like turmeric (containing curcumin), coriander, and red chilies are known for their potent anti-inflammatory and antioxidant properties, which help combat oxidative stress in the body.
Theeyal is a traditional curry from the Kerala region of South India. Its name translates to 'burnt dish,' referring to the signature method of roasting coconut and spices until they are a deep brown color, which gives the gravy its unique flavor, aroma, and dark hue.
Unfortunately, no. If the coconut turns black or smells burnt, it will make the entire curry bitter. It's best to discard it and start the roasting process again on a lower heat with constant stirring.
Let the theeyal cool completely, then store it in an airtight container in the refrigerator for up to 2-3 days. The flavors often deepen and taste even better the next day. Reheat gently on the stovetop.
Yes, Vegetable Theeyal can be a healthy dish. It is packed with fiber from vegetables and coconut, and contains healthy fats from the coconut oil. Spices like turmeric offer anti-inflammatory benefits. To make it healthier, use a moderate amount of oil and salt.
One serving of Vegetable Theeyal (approximately 1 cup or 250g) contains around 280-320 calories. The exact count depends on the amount of oil and the specific vegetables used.