Keto Avial

Keto Avial is a delightful and creamy Indian vegetable dish, traditionally made with a mix of seasonal vegetables and coconut, adapted here to fit a keto lifestyle. This nutrient-rich side dish is not only low in carbs but also bursting with flavors and healthy fats.

Ingredients

• Zucchini - 100 grams
• Cauliflower - 100 grams
• Green beans - 100 grams
• Carrot - 50 grams
• Coconut oil - 2 tablespoons
• Fresh grated coconut - 50 grams
• Green chilies - 1 (slit)
• Ginger - 1 teaspoon (grated)
• Curry leaves - 10 leaves
• Salt - to taste
• Coconut milk - 100 ml
• Lemon juice - 1 tablespoon

Steps

1. Wash and chop all the vegetables into small, uniform pieces.
2. In a large pan, heat the coconut oil over medium heat and add the curry leaves, ginger, and green chilies. Sauté for 2 minutes until fragrant.
3. Add the chopped vegetables to the pan and stir well. Cook for about 5-7 minutes, stirring occasionally, until they are slightly tender.
4. Add the grated coconut and coconut milk, then mix well. Season with salt to taste.
5. Cover the pan and cook on low heat for an additional 10-15 minutes or until the vegetables are fully cooked and tender.
6. Once done, turn off the heat and stir in the lemon juice. Adjust seasoning if necessary before serving.

Nutrition

• Calories: 220
• Protein: 3 g
• Carbs: 10 g
• Fiber: 5 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 20 g
• Saturated Fat: 18 g
• Unsaturated Fat: 2 g
• Water: 0.5 L

Health Benefits

• Low in carbohydrates, making it suitable for a keto diet.
• Rich in healthy fats from coconut oil and coconut milk, promoting satiety.

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