Avial

Avial is a traditional South Indian salad made with a medley of vegetables cooked in a coconut-based sauce, offering a delightful blend of flavors and textures. This vegan dish is not only nutritious but also a rich source of fiber and vitamins, making it a perfect addition to any meal.

Ingredients

• Carrot - 100 grams, diced
• Green beans - 100 grams, chopped
• Drumstick (Moringa pods) - 100 grams, cut into 2-inch pieces
• Potato - 100 grams, diced
• Raw banana - 100 grams, diced
• Cucumber - 100 grams, diced
• Coconut (fresh) - 50 grams, grated
• Green chili - 1, slit
• Curry leaves - 10 leaves
• Turmeric powder - 1/2 teaspoon
• Coconut oil - 1 tablespoon
• Salt - to taste
• Water - 250 ml

Steps

1. In a large pot, add the diced carrot, green beans, drumstick, potato, raw banana, and cucumber. Pour in 250 ml of water and add turmeric powder and salt. Bring to a boil and simmer for about 10-15 minutes until the vegetables are tender.
2. While the vegetables are cooking, blend the grated coconut, green chili, and a few curry leaves together in a blender with a little water to make a smooth paste.
3. Once the vegetables are cooked, reduce the heat and add the coconut paste to the pot. Stir gently to combine, ensuring not to mash the vegetables.
4. Add the remaining curry leaves and coconut oil, and mix well. Cook for an additional 5 minutes on low heat to allow the flavors to meld.
5. Remove from heat and let it cool slightly before serving. Avial can be enjoyed warm or at room temperature.

Nutrition

• Calories: 150
• Protein: 3 g
• Carbs: 25 g
• Fiber: 7 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 5 g
• Unsaturated Fat: 2 g
• Water: 0.25 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• Packed with vitamins and minerals from a variety of vegetables.

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