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–+ servings

avial

Avial is a delicious dish of mixed vegetables, yoghurt, and coconut, cooked with mustard oil and curry leaves.
a bowl of south indian mixed vegetables with coconut
prepare: 10 minutes
cook: 40 minutes
total time: 50 minutes
difficulty: moderate
yield: 4 servings
calories: 339 kcal
diet: gluten free, vegetarian
cuisine: Indian, keralan

equipment

  • wide pan with lid

ingredients

  • 50 g shallot - peeled and halved
  • 20 g ginger - peeled and roughly chopped
  • 1 cup coconut - grated
  • 3 tbsp mustard oil
  • 1 red onion - thickly sliced
  • 1 tsp salt
  • 1 tsp cumin seeds
  • 2 green chillies - sliced in half lengthwise
  • 2 carrots - peeled and chopped into 1cm batons
  • 2 potatoes - peeled and cut into 3cm chunks
  • 1 sweet potato - cut into 3cm chunks
  • 1 tsp ground turmeric
  • 12 curry leaves
  • 100 g green beans - topped, tailed and chopped into 5cm pieces
  • 1 red capsicum - sliced into 1 cm wide strips
  • 1 cup green peas
  • 1 lebanese cucumber - cut into 2cm sticks
  • 100 ml yoghurt

for serving

instructions

  • Place the shallots, ginger, coconut, and as little water as necessary into a blender, and blend to a fine paste. Set aside.
  • Heat the mustard oil on medium heat in a wide pan. Add the onion, sprinkle with salt, and cook for ten minutes or until the onions are soft and beginning to colour.
  • Add the whole cumin seeds and chillies, then stir continuously for two minutes.
  • Stir in the carrots, sweet potato, and potatoes, then add the turmeric and curry leaves. Mix well.
  • Cover the pan and cook over low heat, for 25 minutes, stirring often. If necessary, add a little water to prevent the vegetables from burning. Do not add too much water as the consistency of this dish should be quite dry.
  • When the potatoes are soft, add the beans and capsicum and stir through. Cook for another five minutes or until the beans have softened slightly.
  • Add the reserved shallot paste to the pan and stir through. Add the peas and cucumber, cook for a further five minutes, stirring thoroughly, being careful not to break up the whole vegetables.
  • Stir the yoghurt into the pan, one spoon at a time, mixing well before adding the next spoon. Allow to warm through, but not come to the boil as it will split.

to serve

  • Garnish with the stem of curry leaves and serve.

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nutrition

Serving: 200 g | Calories: 339 kcal | Carbohydrates: 38 g | Protein: 7 g | Fat: 19 g | Saturated Fat: 8 g | Cholesterol: 3 mg | Sodium: 743 mg | Potassium: 846 mg | Fiber: 10 g | Sugar: 15 g | Vitamin A: 14751 IU | Vitamin C: 139 mg | Calcium: 125 mg | Iron: 3 mg