Healthy and Nutritious Avial: A Wholesome Blend of Vegetables in Coconut Sauce

Avial is a popular South Indian dish that originates from the state of Kerala. It is a mixed vegetable curry prepared with a combination of various vegetables cooked in a coconut-based sauce. Avial is known for its unique blend of flavors and vibrant colors.

The vegetables used in avial can vary, but common choices include carrots, beans, drumsticks, potatoes, ash gourd, pumpkin, and brinjal (eggplant). These vegetables are typically cut into long pieces or batons.

The coconut-based sauce in avial is made by grinding fresh coconut with green chilies and cumin seeds, which is then mixed with yogurt or sour curd. This sauce is then combined with the vegetables and cooked until tender. Some variations of avial may include the addition of curry leaves, turmeric, and coconut oil to enhance the taste.

Avial is known for its creamy and mildly spiced coconut flavor. It is often enjoyed as a side dish with rice, roti (Indian bread), or dosa (fermented crepe). The combination of different vegetables in avial provides a nutritious and wholesome meal option.

Overall, avial is a delicious and satisfying dish that showcases the diversity and richness of South Indian cuisine.

A Recipe for Avial

Ingredients:

• 2 cups mixed vegetables (carrots, beans, drumsticks, potatoes, ash gourd, pumpkin, brinjal/eggplant, etc.), cut into batons
• 1 cup grated coconut
• 2 green chilies, slit lengthwise
• 1/2 teaspoon cumin seeds
• 1 cup sour curd/yogurt
• 1 sprig curry leaves
• 1/2 teaspoon turmeric powder
• Salt, to taste
• 2 tablespoons coconut oil (or any cooking oil)

Instructions:

1. In a pan, add the mixed vegetables along with turmeric powder, salt, and enough water to cover the vegetables. Cook the vegetables until they are tender but still retain their shape. Drain any excess water and set aside.
2. In a blender or mixer, grind the grated coconut and cumin seeds together to form a coarse paste. Keep aside.
3. In a large mixing bowl, whisk the sour curd/yogurt until smooth.
4. Add the ground coconut-cumin paste to the whisked curd and mix well. Adjust the consistency by adding a little water if needed. The mixture should be creamy and slightly thick.
5. Heat coconut oil (or any cooking oil) in a pan or kadai over medium heat. Add the curry leaves and slit green chilies. Sauté for a minute until the curry leaves become crisp.
6. Add the cooked vegetables to the pan and mix well with the sautéed curry leaves and green chilies.
7. Pour the coconut-curd mixture over the vegetables and mix gently to coat them evenly. Ensure that the heat is on low to avoid curdling of the curd.
8. Cover the pan and cook the avial on low heat for about 5-7 minutes, allowing the flavors to blend together.
9. Once cooked, remove from heat and serve hot.

Avial is typically enjoyed with steamed rice, but it can also be served with roti or dosa. It makes for a delicious and nutritious side dish that showcases the flavors of mixed vegetables in a coconut-curd base.