Aviyal – Indian Mixed Vegetable Stew

May 24, 2023May 24, 20230 12
Healthy and flavorful Aviyal - Indian Mixed Vegetable Stew
in Stew

Prep

20 min

Cook

25 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

4 -5 cups mixed vegetables , cut 2-inches long and 1/2 inch wide
2 tablespoons vegetable oil or 2 tablespoons coconut oil
1/4 teaspoon mustard seeds
6 curry leaves , approximately
1 cup unsweetened grated frozen coconut
1 small hot green chili pepper
1 teaspoon cumin seed
1 teaspoon salt
1 1/4 cups yogurt
1/2 teaspoon turmeric

Nutrision Information

Servings Per Recipe
4
Calories
225
Sugar
6g
Fat
11g
Aviyal is a traditional Indian dish, particularly popular in southern India. It is an excellent way to use a variety of vegetables and make a wholesome meal. The stew is mildly spiced and has a creamy texture due to the addition of coconut yogurt. Aviyal is often served as a side dish with rice or Indian bread and is a staple in many households as it is easy to make and provides various nutrients. The dish has a rich history and has been enjoyed for centuries in India.

Instructions

1.Boil water in a saucepan and add the mixed vegetables. Cook until tender.
2.Grind coconut, cumin seeds, green chili pepper, turmeric, and yogurt into a fine paste.
3.Heat vegetable oil in a non-stick pan and add mustard seeds.
4.Once they start to splutter, add curry leaves and the ground paste. Stir well.
5.Add the boiled vegetables and salt. Mix until well combined and cook for a few more minutes.
6.Serve hot with steamed rice or Indian bread of your choice.

PROS

Aviyal is a delicious and flavorful stew made with mixed vegetables and coconut yogurt.

It is packed with essential nutrients and vitamins, making it an ideal choice for a healthy meal.

The dish is vegan, gluten-free, and keto-friendly.

CONS

It may not be liked by everyone due to its unique flavor and texture.

It may require some specific ingredients that may not be easily available in your kitchen.

HEALTH & BENEFITS

The mixed vegetables used in the recipe provide a wide range of essential vitamins and minerals, including vitamin A, C, K, potassium, and fiber.
The dish is an excellent source of probiotics due to the addition of yogurt, which supports gut health and aids digestion.
The dish is also low in calories and has a low glycemic index, making it an ideal choice for people watching their weight and blood sugar levels.

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