Authentic Indian Avial Recipe

Ingredients

• 2 cups (470ml) mixed vegetables (carrots, beans, drumsticks, pumpkin, etc.), cut into long pieces 2 cups (470ml) mixed vegetables (carrots, beans, drumsticks, pumpkin, etc.), cut into long pieces
• 1 cup (240ml) thick coconut milk 1 cup (240ml) thick coconut milk
• 1/2 cup (120ml) yogurt 1/2 cup (120ml) yogurt
• 1/4 teaspoon turmeric powder 1/4 teaspoon turmeric powder
• 1/2 teaspoon cumin seeds 1/2 teaspoon cumin seeds
• 2 green chilies, slit 2 green chilies, slit
• 1 sprig curry leaves 1 sprig curry leaves
• 1 tablespoon coconut oil 1 tablespoon coconut oil
• 1/2 teaspoon mustard seeds 1/2 teaspoon mustard seeds
• 1/4 teaspoon fenugreek seeds 1/4 teaspoon fenugreek seeds
• 2 tablespoons grated coconut 2 tablespoons grated coconut
• 1 teaspoon jaggery (optional) 1 teaspoon jaggery (optional)
• Salt to taste Salt to taste

Nutrition

• Calories (kcal / KJ): 180 kcal / 753 KJ
• Fat (total, saturated): 12g, 9g
• Carbohydrates (total, sugars): 16g, 8g
• Protein: 4g
• Fiber: 5g
• Salt: 0.5g

Preparation

1. 1.
   In a large pan, bring water to a boil and add the mixed vegetables. Cook until they are tender yet retain their crunch. Drain and set aside.
2. 2.
   In a separate bowl, whisk together the coconut milk, yogurt, turmeric powder, and salt.
3. 3.
   Heat coconut oil in a pan and add mustard seeds. Once they start to splutter, add cumin seeds, fenugreek seeds, green chilies, and curry leaves. Sauté for a minute.
4. 4.
   Add the cooked vegetables to the pan and mix well. Pour the coconut milk mixture over the vegetables and stir gently.
5. 5.
   Cover the pan and simmer on low heat for 5-7 minutes, allowing the flavors to meld together.
6. 6.
   Sprinkle grated coconut and jaggery (if using) over the avial and mix well. Cook for an additional 2 minutes.
7. 7.
   Remove from heat and serve hot with steamed rice or as a side dish with dosa or idli.

Treat your ingredients with care...

• Coconut milk — Use thick coconut milk for a creamy texture. If using canned coconut milk, shake well before opening.
• Yogurt — Use plain yogurt without any added flavors or sweeteners.
• Jaggery — Jaggery is optional but adds a subtle sweetness to the dish. Adjust the amount according to your taste preference.

Tips & Tricks

• Use a variety of colorful vegetables to make the avial visually appealing.
• Do not overcook the vegetables to retain their texture and nutrients.
• Adjust the spiciness by adding or reducing the number of green chilies.
• For a richer flavor, temper the avial with a tadka of mustard seeds, dried red chilies, and curry leaves.
• Leftover avial can be refrigerated and enjoyed the next day. It tastes even better as the flavors develop.

Serving advice

Serve the avial hot with steamed rice or as a side dish with dosa or idli. Garnish with fresh curry leaves for an added touch of freshness.

Presentation advice

Present the avial in a traditional Indian thali or on a large serving platter. Arrange the colorful vegetables in an appealing manner and sprinkle some grated coconut on top for an attractive presentation.