Avial ~ Kerala Mixed Vegetable Curry with Coconut and Yogurt
Avial ~ Kerala Mixed Vegetable Curry with Coconut and Yogurt
  • prep: 15 min
  • cook: 20 min
  • total: 35 min
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  • servings:
  • Ingredients

    • Mixed Vegetables ( Raw Plantain, Elephant Yam, Yellow Cucumber, Carrot, Potato, Drumstick, Chayote Squash), cut into 3 inch long strips (peel the plantain, yam, cucumber, potato) - 2 cups
    • Water - about 2 to 3 cups, just enough to cook the vegetables
    • Turmeric powder - ½ tsp
    • Salt - to taste
    • To grind to a paste:
    • Grated coconut (frozen will do) - ½ cup
    • Yogurt - ¼ cup
    • Cumin seeds - ½ tsp
    • Green Thai chillies - 2 or 3
    • For garnish:
    • Curry leaves - 10
    • Coconut Oil - 2 tsp

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 197 % Daily Value *
    • Total Fat: 7 g 10.02%
    • Saturated Fat: 5 g 24.19%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0.1%
    • Sodium: 649 mg 27.03%
    • Calcium: 61 mg 6.08%
    • Potassium: 46 mg 1.32%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 3.17%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 29 g %
    • Dietary Fiber: 6 g 22.61%
    • Sugar: 10 g
    • Protein: 6 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 217.73%
    • Vitamin C 1.82%
    • Vitamin D 1.25%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables5
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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