Dairy-Free Avial

Embark on a journey of South Indian flavors with this irresistible Dairy-Free Avial, a vibrant medley of tender vegetables coated in a creamy coconut base. Perfect for those seeking a plant-based twist on a traditional favorite, this recipe swaps yogurt for velvety coconut milk, creating a luscious, dairy-free version of the classic. With wholesome ingredients like carrots, potatoes, green beans, raw banana, and drumsticks combined with the aromatic magic of freshly ground coconut, green chilies, and cumin, each bite bursts with authentic Kerala-inspired goodness. Finished with a fragrant tempering of mustard seeds and curry leaves in coconut oil, this dish pairs beautifully with steamed rice for a comforting, gluten-free, and wholesome meal. Quick to prepare, healthful, and utterly satisfying, Dairy-Free Avial lets you savor tradition with a modern, inclusive touch.

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 large Carrot
• 1 large Potato
• 15 Green beans
• 1 medium Drumsticks (Moringa)
• 1 Raw banana
• 2 tablespoons Coconut oil
• 1 teaspoon Mustard seeds
• 10 leaves Curry leaves
• 1 teaspoon Turmeric powder
• 1 teaspoon Salt
• 1 cup Grated coconut
• 3 pieces Green chilies
• 1 teaspoon Cumin seeds
• 1 cup Coconut milk

Directions

Step 1

Peel and chop the carrot, potato, raw banana, and drumsticks into 2-inch long pieces. Trim the ends of the green beans and cut them into similar lengths.

Step 2

In a wide pan, add the chopped vegetables and enough water to cover them. Add turmeric powder and salt. Cook on medium heat until the vegetables are tender but not mushy.

Step 3

While the vegetables are cooking, prepare the coconut paste. Grind the grated coconut, green chilies, and cumin seeds into a coarse paste using a little water.

Step 4

Once the vegetables are cooked, reduce the heat and add the ground coconut paste. Stir well to combine with the vegetables. Allow it to simmer for 2-3 minutes to integrate the flavors.

Step 5

Add the coconut milk to the pan and gently mix to combine. Check for salt and adjust if necessary. Remove from heat before the mixture starts to boil.

Step 6

In a small pan, heat coconut oil and add mustard seeds. Let them splutter, then add curry leaves.

Step 7

Pour the tempering over the cooked avial and mix gently.

Step 8

Serve hot with steamed rice.

Nutrition Facts

Serving size	(3103g)

Amount per serving	% Daily Value*
Calories	1923.4

Total Fat 76.1g	0%
Saturated Fat 52.2g	0%
Polyunsaturated Fat 6.8g
Cholesterol 9mg	0%
Sodium 5645.4mg	0%
Total Carbohydrate 296.9g	0%
Dietary Fiber 80.5g	0%
Total Sugars 117.5g
Protein 62.0g	0%

Vitamin D 0IU	0%
Calcium 1143.2mg	0%
Iron 34.2mg	0%
Potassium 7488.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 32.3%

Protein: 11.7%

Carbs: 56.0%