Meal Prep · South Indian
Avial
A vibrant and nutritious mixed vegetable curry from Kerala and Tamil Nadu, celebrated for its unique blend of flavors and textures.
Ingredients
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Step-by-step- Prepare the vegetables: Wash and cut all the vegetables into uniform 1.5-inch pieces. Keep harder vegetables (like carrots, beans, yam) separate from softer ones (like ash gourd, plantain).
- Cook the vegetables: In a large pot or pressure cooker, combine the harder vegetables with 1/2 cup water, turmeric powder, and salt. Cook until about 70% done (about 5-7 minutes in a pot, or 1 whistle in a pressure cooker). Add the softer vegetables and continue cooking until all vegetables are tender but still hold their shape.
- Prepare the coconut paste: In a blender, combine grated coconut, green chilies, cumin seeds, and 1/4 cup water. Grind to a coarse paste. Do not make it too smooth.
- Combine and simmer: Add the ground coconut paste to the cooked vegetables. Mix well and cook on medium heat for 5-7 minutes, allowing the flavors to meld and the raw smell of the coconut to dissipate. Do not overcook after adding the coconut paste.
- Add yogurt: Remove the pot from heat. Stir in the whisked sour yogurt. Mix gently. Ensure the heat is off to prevent the yogurt from curdling.
- Prepare tempering: In a small pan, heat coconut oil. Add mustard seeds and let them splutter. Add curry leaves and sauté for a few seconds until fragrant. Pour this tempering over the Avial.
- Serve: Garnish with a drizzle of fresh coconut oil if desired. Serve hot with rice, adai, or as part of a traditional Sadhya (feast).
Nutrition
Per serving| Nutrient | Amount |
|---|---|
| Calories | 320 kcal |
| Protein | 7 g |
| Fat | 24 g |
| Carbohydrates | 20 g |
| Fiber | 7 g |
Storage & Freezer Guide
Make it last Refrigerator 3-4 days
Store leftover Avial in an airtight container in the refrigerator. Ensure it cools completely before storing.
Freezer Not recommended
Freezing Avial is not ideal as the vegetables can become mushy and the coconut-yogurt base may separate upon thawing.
Reheat Stovetop/Microwave
Reheat gently on the stovetop over low heat, stirring occasionally, or in the microwave. Add a splash of water if it seems too thick. Avoid boiling vigorously.
Chef’s Corner
- For authentic flavor, use fresh coconut and coconut oil. The choice of vegetables can be customized, but traditional Avial includes at least 5-7 different types.
- Cut all vegetables to a similar size to ensure even cooking. Harder vegetables like carrots and yam should be added first, followed by softer ones like ash gourd and plantain.
- Do not overcook the Avial after adding the coconut paste and especially after adding the yogurt, as this can make the yogurt curdle and the vegetables mushy.
