Allergens in Avial: milk.
Ingredients
Quantities for 6.
- 1, in batons Raw Banana
- 150g, in batons Yam
- 2, in 5cm pieces Drumstick
- 2, in batons Carrot
- 100g French Beans
- 150g, in batons Ash Gourdoptional
- 1, in batons Cucumberthe Kerala vellarikkaoptional
- 1.5 cups grated Coconut
- 1 tsp Cumin Seeds
- 4 Green Chilli
- 1/2 tsp Turmeric
- 1/2 cup, sour, whisked Yogurt
- 2 sprigs Curry Leaves
- 3 tbsp Coconut Oil2 for cooking, 1 raw at the end
- to taste Salt
Cookware
stovetop, blender
Checked against the ingredient list for ten allergens: milk, egg, fish, crustaceans, tree nuts, peanuts, sesame, mustard, soy and gluten. Brands vary, so read the label on anything new to you.
Before you start
- Everything is cut to the same baton shape and size so it cooks evenly and looks right. This is not a dish where you cube things.
- The final spoon of raw coconut oil is not optional. It is the smell of avial.
Method
- Cook the vegetables hardest-first in a wide pan with turmeric, salt and just enough water. Yam and banana first, softer vegetables after.Barely enough water. Avial is not a curry and should not be swimming.
- Coarsely grind the coconut with cumin and green chilli. Do not make it a smooth paste.Coarse. The texture of avial comes from the ground coconut.
- Fold the coconut mixture through the cooked vegetables and simmer 5 minutes.
- Take the pan off the heat, then stir in the whisked yogurt. Return briefly to very low heat but do not let it boil.Boiling after the yogurt goes in will split it.
- Crush the curry leaves between your palms and stir them in with the raw coconut oil.
- Rest 10 minutes before serving. Avial is served warm, not hot.
Storage
Keeps 2 days refrigerated. Reheat very gently. The yogurt splits over direct heat. Do not freeze.
Nutrition Good estimate
One serving of Avial (238 g) is about 260 calories, or 109 calories per 100 g.
Low protein: 4 g a serving, 6% of the calories
| Per serving238 g | Per 100 g | |
|---|---|---|
| Calories | 260 kcal | 109 kcal |
| Protein | 3.7 g | 2 g |
| Carbohydrate | 32.3 g | 14 g |
| of which sugars | 12.7 g | 5 g |
| Fibre | 5.3 g | 2 g |
| Fat | 14.7 g | 6 g |
| of which saturated | 12.0 g | 5 g |
| of which unsaturated | 1.3 g | 0 g |
Nearest database match used for ash gourd, curry leaves. Estimated from raw ingredients using USDA FoodData Central.
More like this: Vegetarian Indian recipes · Gluten-free Indian recipes · No onion no garlic recipes · Kerala recipes
Times, yields, allergens and nutrition are guidance. Use your own judgement on doneness and on storing. More in About.