Low Carb Avial

Celebrate the vibrant flavors of South India with this Low Carb Avial, a deliciously healthy twist on the traditional Kerala classic. Packed with nutrient-rich green beans, winter melon, and zucchini, this recipe swaps carb-heavy vegetables for lighter, low-carb alternatives, making it perfect for a keto-friendly or diabetic diet. The creamy, spiced coconut base, infused with aromatic cumin and green chilies, delivers an authentic burst of flavor, while thick curd adds a luscious tang. Finished with a fragrant tempering of curry leaves in coconut oil, this quick and easy side dish pairs beautifully with cauliflower rice or stands out as a delightful addition to any meal. Ready in under 40 minutes, it's a wholesome, gluten-free option that's as nutritious as it is indulgent.

Nutriscore Rating: 60/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 100 g Green Beans
• 100 g Winter Melon (Ash Gourd)
• 100 g Zucchini
• 2 tbsp Coconut Oil
• 50 g Fresh Grated Coconut
• 1 tsp Cumin Seeds
• 2 Green Chilies
• 10 leaves Curry Leaves
• 0.5 tsp Salt
• 100 g Thick Curd (Yogurt)
• 0.5 tsp Turmeric Powder

Directions

Step 1

Wash and chop the green beans, winter melon, and zucchini into approximately 2-inch long strips.

Step 2

In a large pan, heat 1 tablespoon of coconut oil over medium flame.

Step 3

Add the green beans, winter melon, and zucchini to the pan and sprinkle with turmeric powder and salt.

Step 4

Stir and add about 1/4 cup of water. Cover the pan and let the vegetables cook for 10 minutes or until they are tender.

Step 5

While the vegetables are cooking, grind the fresh grated coconut, cumin seeds, and green chilies to a coarse paste by adding a little water, as needed.

Step 6

Once the vegetables are tender, add the coconut paste to the pan and mix well.

Step 7

Cook for another 5 minutes, ensuring the paste coats the vegetables well.

Step 8

Reduce the heat to low and add the thick curd, stirring gently. Do not bring to a boil, as the curd might split.

Step 9

In a small pan, heat the remaining 1 tablespoon of coconut oil and add curry leaves. Allow them to crackle.

Step 10

Pour this tempering over the Avial and mix gently.

Step 11

Serve warm as a side dish or with cauliflower rice to maintain the low-carb theme.

Nutrition Facts

Serving size	(480.5g)

Amount per serving	% Daily Value*
Calories	564.7

Total Fat 46.4g	0%
Saturated Fat 38.3g	0%
Polyunsaturated Fat 0.7g
Cholesterol 0mg	0%
Sodium 2289.3mg	0%
Total Carbohydrate 36.9g	0%
Dietary Fiber 12.4g	0%
Total Sugars 19.9g
Protein 7.5g	0%

Vitamin D 0IU	0%
Calcium 149.3mg	0%
Iron 6.8mg	0%
Potassium 1201.9mg	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: 70.2%

Protein: 5.0%

Carbs: 24.8%