Keto Avial

Discover the vibrant flavors of South India with this Keto Avial, a low-carb twist on the traditional Kerala-style vegetable curry. Packed with nutrient-rich veggies like cauliflower, zucchini, and bell peppers, this dish is cooked in aromatic coconut oil and seasoned with curry leaves, mustard seeds, and a hint of green chilies for a punch of spice. What sets this keto-friendly recipe apart is its creamy coconut and yogurt base, which delivers a luscious texture without compromising on your dietary goals. Perfect for those on a ketogenic diet, this one-pan marvel comes together in just 45 minutes, making it an ideal addition to your weeknight dinner rotation. Serve it warm and enjoy a guilt-free indulgence that’s as nourishing as it is delicious!

Nutriscore Rating: 61/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons Coconut oil
• 10 leaves Curry leaves
• 1 teaspoon Cumin seeds
• 1 teaspoon Mustard seeds
• 2 pieces Green chilies, slit
• 1 cup Cauliflower, cut into florets
• 1 cup Zucchini, cut into sticks
• 1 cup Bell pepper, diced
• 1 cup Coconut, grated
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Salt
• 0.5 cup Yogurt
• 0.5 cup Water

Directions

Step 1

Heat the coconut oil in a large pan over medium heat.

Step 2

Add the mustard seeds and let them splutter, then add the cumin seeds and curry leaves. Sauté for about a minute.

Step 3

Add the slit green chilies and stir well.

Step 4

Add the cauliflower, zucchini, and bell pepper to the pan. Stir to coat the vegetables with the spices.

Step 5

Add the turmeric powder, and salt. Mix well to combine.

Step 6

Pour in half a cup of water. Cover the pan and let the vegetables cook until they are tender, about 10-15 minutes.

Step 7

Meanwhile, in a blender, combine the grated coconut with a little water and blend to a coarse paste.

Step 8

Once the vegetables are cooked, add the coconut paste to the pan. Mix well to combine with the vegetables.

Step 9

Add the yogurt and stir gently, ensuring that the yogurt doesn't curdle.

Step 10

Cook the mixture on a low flame for another 5 minutes.

Step 11

Turn off the heat and let the avial rest for a few minutes to allow the flavors to meld.

Step 12

Serve the keto avial warm, garnished with additional curry leaves if desired.

Nutrition Facts

Serving size	(1159.0g)

Amount per serving	% Daily Value*
Calories	1367.8

Total Fat 113.8g	0%
Saturated Fat 96.4g	0%
Polyunsaturated Fat 0.5g
Cholesterol 7.3mg	0%
Sodium 2604.5mg	0%
Total Carbohydrate 79.7g	0%
Dietary Fiber 34.1g	0%
Total Sugars 41.4g
Protein 25.2g	0%

Vitamin D 58.8IU	0%
Calcium 431.3mg	0%
Iron 11.7mg	0%
Potassium 2970.2mg	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: 70.9%

Protein: 7.0%

Carbs: 22.1%