Kerala Avial / Aviyal Recipe

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            It is a traditional delicacy from kerala, southern province of India. Avial which is a medley of local indigenous vegetables cooked in a coconut –  yogurt sauce, simmered until it absorbs the aroma of spices and then combined with the seasoning of mustard and curry leaves to result in a delicious, vegetarian entrée. Serve with rice or adai (savory pancake) for an authentic kerala meal.

    Ingredients

         2 Medium SizeCarrots
         7 Beans
         1 Brinjal or Eggplant
         1 Medium Size Raw Plantain
         1 Large Potato
         4 Drum Sticks
         2 Tbsp of Yogurt/Curd
         1/2 Tsp of Turmeric Powder
         1/2 Cup of Water
         Salt as needed

    To Grind

         1/4 Cup of Grated Coconut
         1 Tsp of Whole Cumin
         2 or 3 Green Chillies

    To Temper

        1 Tbsp of Coconut Oil
        1 Tsp of Mustard (optional)
        Few Curry Leaves


   Method

  •  Peel the skin and cut all the vegetables into 2 inch long pieces.
  •  In a blender, grind cumin, coconut and green chillies to a smooth paste. Keep it aside. 
  •  In a pan add all chopped vegetables to the boiling water, add turmeric powder, salt and cook until all vegetables turn soft.
  • Now add the ground paste and little water, bring it a boil. Add yogurt or curd and mix well, cook for 1 min. Switch off the stove.
  • In a seperate Pan,  heat coconut oil , add mustard(optional) and curry leaves, let it crackles. now add the vegetable- coconut gravy and mix well. Check the salt and switch off the stove.
  •  yummy Aviyal is ready!!!!

   Tips

  • In kerala, they don’t temper with mustard seeds, if you wish you can temper it.
  • For extra spiciness, add more green chillies to it.
  • You can also add yam, ash gourd, raw mango to this recipe. I didn’t add those vegetables as I was out of stock.
  • If you use raw mango pieces, try to reduce the curd accordingly. 

    Health Benefits of Aviyal

  • Vegetables are low in fat, but are rich in vitamins and minerals.
  • Vegetables are home for anti-oxidants.
  • Vegetables are packed with soluble and insoluble dietary fiber.

        

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