Whole30 Avial

Experience the vibrant flavors of South India with this Whole30 Avial, a nutrient-packed, dairy-free twist on a traditional Kerala favorite. This wholesome, vegetable-rich dish is simmered in a fragrant coconut sauce infused with curry leaves, cumin, and green chilies, delivering a symphony of spice and creaminess in every bite. Featuring a variety of seasonal vegetables like yam, pumpkin, unripe plantain, and zucchini, it's not only packed with texture but also brimming with nutrients. The addition of coconut yogurt ensures this recipe stays Whole30-compliant while maintaining the classic avial creaminess. Perfect as a standalone meal or paired with cauliflower rice, this gluten-free and vegan-friendly recipe is ready in under an hour, making it an ideal choice for busy weeknights or special occasions. Elevate your meal prep with this vibrant, satisfying, and exotic dish!

Nutriscore Rating: 68/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 tablespoons Coconut oil
• 10 leaves Curry leaves
• 1 teaspoon Cumin seeds
• 1 cup Carrots, cut into 2-inch pieces
• 1 cup Green beans, cut into 2-inch pieces
• 1 cup Zucchini, diced
• 1 cup Pumpkin, peeled and diced
• 1 medium Unripe plantain, sliced
• 1 cup Yam, peeled and diced
• 1 cup Grated coconut
• 2 whole Green chillies
• 1 teaspoon Cumin powder
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Salt
• 0.5 cup Coconut yogurt
• 1 cup Water

Directions

Step 1

In a large pot over medium heat, melt the coconut oil. Add the cumin seeds and curry leaves, and allow them to sizzle for about 30 seconds to release their aroma.

Step 2

Add the chopped carrots, green beans, zucchini, pumpkin, plantain, and yam into the pot. Stir well to coat the vegetables with oil and spices.

Step 3

Pour in the water and add salt and turmeric powder. Bring the mixture to a boil, then reduce to a simmer and cover the pot. Cook for about 15-20 minutes until all the vegetables are tender.

Step 4

While the vegetables are cooking, prepare the coconut paste. In a blender, add grated coconut, green chillies, and cumin powder. Blend until smooth, adding a small amount of water if necessary to achieve a paste-like consistency.

Step 5

Once the vegetables are ready, mix in the coconut paste, stirring gently to combine well. Allow this mixture to simmer on low heat for another 5 minutes.

Step 6

Remove the pot from heat and let it cool slightly before adding the coconut yogurt. Mix the yogurt gently into the avial.

Step 7

Adjust the seasoning if needed and serve warm. Avial is traditionally eaten with steamed rice or can be enjoyed on its own as a hearty and nutritious meal.

Nutrition Facts

Serving size	(1367.1g)

Amount per serving	% Daily Value*
Calories	1102.1

Total Fat 61.9g	0%
Saturated Fat 51.8g	0%
Polyunsaturated Fat 0.5g
Cholesterol 0mg	0%
Sodium 2462.5mg	0%
Total Carbohydrate 130.9g	0%
Dietary Fiber 26.5g	0%
Total Sugars 33.5g
Protein 17.2g	0%

Vitamin D 0IU	0%
Calcium 284.4mg	0%
Iron 12.1mg	0%
Potassium 3592.6mg	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: 48.5%

Protein: 6.0%

Carbs: 45.6%