Mixed Vegetables with Coconut Sauce (Aviyal)
Mixed Vegetables with Coconut Sauce (Aviyal)
  • prep: 25 min
  • cook: 45 min
  • total: 1 hr 10 min
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  • servings:
  • Summary

    This quintessential Kerala vegetable curry marries many of the best ingredients of the region: coconut, curry leaves, green chiles, and a host of tropical vegetables. All the vegetables are cut into batons and poached in a spiced yogurt-coconut sauce. This recipe is part of our menu for Sadhya, a South Indian feast.

    Ingredients

    • 2 medium boiling potatoes, peeled and cut into 2- by 1/4-inch sticks (about 2 cups)
    • 2 medium carrots, cut into 2- by 1/4-inch sticks (about 2 cups)
    • 1 small fresh green chile, such as serrano, Thai, or jalapeño, slit lengthwise with stem end intact
    • 1/8 teaspoon hot red pepper flakes
    • 1/8 teaspoon ground turmeric
    • 1 3/4 cups water, divided
    • 1 1/4 teaspoons salt
    • 1 medium zucchini, peeled and cut into 2- by 1/4-inch sticks (about 2 cups)
    • 1/2 cup frozen peas
    • 1 cup grated dried unsweetened coconut
    • 1 teaspoon ground cumin
    • 1/8 teaspoon cayenne pepper
    • 1 cup plain yogurt (not Greek-style)
    • 15 to 20 fresh curry leaves (optional)
    • 1 tablespoon coconut oil (optional)

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 119 % Daily Value *
    • Total Fat: 11 g 17.26%
    • Saturated Fat: 10 g 49.38%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 507 mg 21.13%
    • Calcium: 6 mg 0.58%
    • Potassium: 9 mg 0.26%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 4%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 5 g %
    • Dietary Fiber: 2 g 9.34%
    • Sugar: 1 g
    • Protein: 1 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 1.46%
    • Vitamin C 1.34%
    • Vitamin D 0%
    • * 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 - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables0
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

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