Kerala Avial

Kerala Avial is a vibrant and nutritious mixed vegetable dish, enriched with coconut and yogurt, making it a delightful addition to any meal. This gluten-free dish bursts with flavors and is a staple in Kerala cuisine, showcasing the region's love for fresh vegetables and spices.

Ingredients

• Carrot - 100 grams, chopped
• Green beans - 100 grams, chopped
• Potato - 100 grams, cubed
• Drumstick (Moringa pods) - 100 grams, cut into pieces
• Raw banana - 100 grams, chopped
• Coconut - 50 grams, grated
• Yogurt - 100 grams, plain and unsweetened
• Curry leaves - 10 leaves
• Green chilies - 2, slit
• Turmeric powder - 1/2 teaspoon
• Salt - to taste
• Coconut oil - 1 tablespoon

Steps

1. In a large pot, bring water to a boil and add chopped carrots, green beans, potato, drumstick, and raw banana. Cook for about 10-15 minutes until the vegetables are tender but not mushy.
2. Once the vegetables are cooked, add turmeric powder and salt. Stir well to combine.
3. In a separate bowl, mix the grated coconut, green chilies, and a few curry leaves to form a coarse paste using a mortar and pestle or a food processor.
4. Add the coconut paste to the cooked vegetables and mix gently. Allow it to simmer for another 5 minutes on low heat.
5. Remove from heat and stir in the plain yogurt, mixing until well combined.
6. Drizzle with coconut oil and garnish with remaining curry leaves before serving.

Nutrition

• Calories: 220
• Protein: 5 g
• Carbs: 30 g
• Fiber: 8 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 10 mg
• Total Fat: 10 g
• Saturated Fat: 8 g
• Unsaturated Fat: 2 g
• Water: 0.5 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• Contains a variety of vitamins and minerals from the mixed vegetables, supporting overall health.

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