Kerala Avial Recipe

A traditional dish of Kerala made from a mix of steamed root and green vegetables tossed in ground coconut.The Avial Recipe is a traditional dish of the Kerala Cuisine that is made with a combination of root vegetables along with ash gourd and coconut. The flavors of the Avial comes from the use of coconut oil and curry leaves that make an important addition to this dish. The recipe is healthy and quick to make and at home.

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Vegdiet
35minstotal
10minsPrep
25minsCook
35m.total
10m.Prep
25m.Cook
Kerala Avial
plan
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ingredients serve

Ingredients for Kerala Avial Recipe

  • 10 Green beans cut lengthwise
  • 2 No.s Carrots cut lengthwise
  • 2 No.s Drumstick cut in lengthwise
  • 1 cup Ash gourd/ white pumpkin
  • 1 No.s Potato peeled and cut lengthwise
  • 1 No.s Raw banana peeled and cut lengthwise
  • 1 cup Yam peeled and cut lengthwise
  • As required Salt
  • 1 teaspoon Turmeric powder
  • As required Water for pressure cooking
  • 1.50 cup Freshly grated coconut
  • 1 teaspoon Cumin seeds
  • 3 No.s Green chillies
  • 1/4 cup Water for grinding

Directions: Kerala Avial Recipe

Cooking Directions

  • STEP 1.In a pressure cooker add 10 green beans cut lengthwise, 2 carrots cut lengthwise,2 drumstick cut in lengthwise, 1 cup ash gourd/ white pumpkin (vellai poosanikai). Add 2 tbsp water, salt to taste and pressure cook for 1 whistle. Turn off the hat and release the pressure immediately by holding the cooker under running water. This will retain the color of the vegetables.
  • STEP 2.Transfer the vegetables to a serving bowl.
  • STEP 3.Into the cooker add 1 raw potato peeled and cut lengthwise, 1 raw banana peeled and cut lengthwise, 1 cup yam peeled and cut lengthwise. Add ¼ cup water , salt to taste, 1 tsp turmeric powder and stir. Pressure cook for 3 to 4 whistles. Turn off the heat and allow the pressure to release naturally.
  • STEP 4.Transfer to the serving bowl with the other cooked vegetables.
  • STEP 5. To make the coconut masala, in a grinding jar add 1 ½ cup freshly grated coconut, 1 tsp cumin (jeera) seeds, 3 green chillies and ¼ cup water.
  • STEP 6. Blend to a coarse mixture. It does not have to be completely smooth paste.
  • STEP 7. Add the ground mixture to the cooked mixed vegetables.
  • STEP 8.To this add 1 sprig torn curry leaf and drizzle 1 tsp coconut oil. Mix it together.
  • STEP 9.Kerala avial is ready.
Nutrition
value
1466
calories per serving
96 g Fat19 g Protein128 g Carbs51 g FiberOther

Current Totals

  • Fat
    96g
  • Protein
    19g
  • Carbs
    128g
  • Fiber
    51g

MacroNutrients

  • Carbs
    128g
  • Protein
    19g
  • Fiber
    51g

Fats

  • Fat
    96g

Vitamins & Minerals

  • Calcium
    237mg
  • Iron
    9mg
  • Vitamin A
    12715mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    4mg
  • Vitamin B6
    1mg
  • Vitamin B9
    203mcg
  • Vitamin B12
    0mcg
  • Vitamin C
    80mg
  • Vitamin E
    8mg
  • Copper
    2mcg
  • Magnesium
    265mg
  • Manganese
    3mg
  • Phosphorus
    421mg
  • Selenium
    2mcg
  • Zinc
    3mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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Recipe By Slurrp