Aviyal

May 15, 2023May 15, 20230 1
Authentic South Indian recipe for Aviyal
in Vegetarian

Prep

20 min

Cook

25 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/2 cup flaked coconut
1 tablespoon coriander seeds
1 teaspoon cumin seeds
1 tablespoon split Bengal gram ( chana dal )
2 green chile peppers , chopped
2 cups plain yogurt
1 cup water
1 pinch salt , to taste
1/2 cup cut fresh green beans
1/2 cup cubed potatoes
1/2 cup sliced plantain
1/2 cup diced carrot
2 tablespoons cooking oil
1 teaspoon cumin seeds
1 teaspoon mustard seeds
2 dried red chile peppers , broken into pieces
1/4 teaspoon caraway seeds
1 sprig fresh curry leaves

Nutrision Information

Servings Per Recipe
4
Calories
175
Sugar
6g
Fat
9g
Aviyal is a traditional South Indian recipe that's made with a mix of vegetables, yogurt, and spices. The origin of this dish is unclear, but it's believed to be from the state of Kerala. The dish is usually served with rice or as a side dish with other South Indian recipes. Aviyal is a popular dish among vegetarians and is enjoyed by people of all ages.

Instructions

1.In a dry pan, roast the flaked coconut, coriander seeds, cumin seeds, and split Bengal gram separately until fragrant.
2.Grind the roasted spices with green chile peppers and a little water to a fine paste in a blender.
3.In a large bowl, whisk plain yogurt, water, salt and the ground spice paste until well combined.
4.Add green beans, potatoes, plantain, and carrot to the yogurt mixture and mix well.
5.Heat the cooking oil in a pan. Add cumin seeds, mustard seeds, dried red chile peppers, caraway seeds, and curry leaves until fragrant.
6.Add the yogurt mixture to the pan and stir well. Cook on medium heat for 10-15 minutes or until vegetables are tender and the mixture thickens.

PROS

Aviyal is a vegetarian dish that’s flavorful and easy to make.
It’s a good source of protein, vitamins, and minerals.

The dish is also low in calories and fat, which makes it a healthy option for people who are trying to lose weight.

CONS

The dish can be too spicy for some people.
Also, some people may not like the smell of roasted coconut, which is an essential ingredient in this dish.

Moreover, the dish contains dairy products, which can be problematic for people with lactose intolerance.

HEALTH & BENEFITS

Aviyal is rich in nutrients. It contains several vitamins and minerals that are beneficial for health, including protein, dietary fiber, potassium, vitamin C, vitamin A, calcium, and iron. These nutrients help strengthen the immune system, promote healthy digestion, and prevent a range of chronic diseases.

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