Indian & South Asian · Lunch · Dinner
Avial
അവിയൽ (Aviyal)
A colourful Kerala medley of vegetables simmered until just tender, then coated in a fragrant paste of fresh coconut, green chilli and cumin and finished with tangy yogurt and curry leaves. A lighter version with less coconut and oil that keeps its classic Onam-feast flavour.
- Prep
- 20 min
- Cook
- 20 min
- Total
- 40 min
- Serves
- 4
Calories come from: Carbs 55% · Fat 36% · Protein 9%
Track it in BerryFit and see how it fits your own daily target. Get the app ›
Ingredients
For 4 servings- 1 large100 gCarrot, cut into 5 cm batons
- 1 cup100 gGreen beans, cut into 5 cm pieces
- 2 pods100 gDrumsticks (moringa pods), cut into 5 cm pieces
- 1 medium150 gGreen (raw) plantain, peeled and cut into batons
- 1 1/4 cups150 gPumpkin or ash gourd, peeled and cut into batons
- 2/3 cup150 gWater
- 1/2 tspGround turmeric
- 1 tsp6 gSalt
- 3/4 cup60 gFresh grated coconut
- 210 gGreen chillies
- 1/2 tspCumin seeds
- 1/2 cup120 gPlain low-fat yogurt, lightly whisked
- 2 tsp9 gCoconut oil
- 15 leavesFresh curry leaves
Steps
- 1
Cut all the vegetables into similar finger-length batons so they cook evenly.
- 2
Put the drumsticks, carrot and plantain in a wide pan with 120 ml (1/2 cup) of the water, the turmeric and the salt.
- 3
Cover and simmer over medium heat for 6 minutes.
- 4
Add the green beans and pumpkin, cover and cook 6–8 minutes more, until all the vegetables are tender but still hold their shape.
- 5
Meanwhile, blend the coconut, green chillies and cumin with the remaining 2 tbsp water to a coarse paste.
- 6
Stir the coconut paste into the vegetables and cook uncovered for 3 minutes, folding gently, until most of the liquid is absorbed.
- 7
Turn off the heat and let it cool for a minute so the yogurt does not split.
- 8
Gently fold in the yogurt.
- 9
Drizzle the coconut oil over the top and scatter the curry leaves (tear them to release their aroma).
- 10
Cover for 5 minutes to let the flavours settle, then stir gently and serve warm.
Swaps, storage and make-ahead
Swaps
- To make it vegan, replace the yogurt with an unsweetened plain coconut or soy yogurt, or a squeeze of lime juice or a little tamarind paste for the sourness.
- If you can't find drumsticks or green plantain, use extra green beans, zucchini or potato cut into the same batons.
- Use 3/4 cup unsweetened desiccated coconut soaked in a few tablespoons of warm water for 10 minutes if fresh or frozen grated coconut isn't available.
- For a milder dish, deseed the green chillies or use just one.
Storage
Refrigerate leftovers in a covered container within 2 hours and eat within 3 days, reheating gently on low heat until steaming hot, stirring so the yogurt doesn't split. Avial is best eaten fresh and should not be frozen, as the yogurt separates and the vegetables turn mushy.
Make ahead
Cut the vegetables up to a day ahead and keep them chilled in a covered container, and blend the coconut paste up to a day ahead and refrigerate it; cook and add the yogurt just before serving.
Nutrition values are for the recipe as written.
Track this in BerryFit
Log Avial in one tap and see how it fits your remaining calories for today.
Or ask Coach Berry to change it
Allergens and nutrition
Contains: Milk
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (240 g) | Per 100 g | |
|---|---|---|
| Calories | 189 kcal | 79 kcal |
| Protein | 4.3 g | 1.8 g |
| Carbohydrates | 27.5 g | 11.5 g |
| of which sugars | 7.1 g | 3 g |
| Fiber | 4.7 g | 2 g |
| Fat | 8 g | 3.3 g |
| of which saturated | 6.7 g | 2.8 g |
| Sodium | 639 mg | 266 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
