Kerala Avial: A Traditional Delight from God’s Own Country
Welcome to the vibrant world of Kerala Avial, a dish that is as colorful as the lush landscapes of Kerala! This traditional Kerala dish is a delicious mix of vegetables cooked in a yogurt-based sauce, making it a healthy and flavorful part of any meal. Avial holds a special place in Kerala cuisine and is often served during festivals and celebrations, symbolizing abundance and togetherness.
What makes Kerala Avial even more appealing is its versatility! You can use a variety of vegetables, and it is a great way to include more nutrients in your diet. Plus, it is simple to make and bursting with flavors that everyone in the family will love. Let’s dive into this amazing recipe!
Ingredients
| Ingredient | Quantity |
| Mixed vegetables (carrots, beans, potatoes, drumsticks, etc.) | 2 cups (chopped) |
| Yogurt (preferably fresh) | 1 cup |
| Coconut (grated) | ½ cup |
| Cumin seeds | 1 tsp |
| Green chilies | 2 (slit) |
| Curry leaves | A handful |
| Turmeric powder | ½ tsp |
| Oil (coconut or any cooking oil) | 1 tbsp |
| Salt | To taste |
You can use other vegetables like zucchini or bell peppers if you prefer. Just make sure they are chopped into similar-sized pieces for even cooking!
Step-by-Step Instructions
- Prepare the vegetables: Wash and chop the mixed vegetables into small pieces. You should have about 2 cups of vegetables.
- Cook the vegetables: In a large pot, add the chopped vegetables, turmeric powder, and salt. Pour in about 2 cups of water and cook on medium heat until the vegetables are tender (about 10-15 minutes).
- Make the coconut paste: In a blender, combine grated coconut and cumin seeds. Add a little water if needed and blend until smooth.
- Combine everything: Once the vegetables are cooked, reduce the heat and add the coconut paste and yogurt. Mix gently to combine all the ingredients.
- Add flavor: Heat oil in a small pan, add curry leaves and green chilies, and sauté for a minute. Pour this tempering over the Avial.
- Serve hot: Your delicious Kerala Avial is ready! Serve it as a side dish with rice or enjoy it as a healthy snack.
Nutritional Information
| Nutrient | Amount | Daily Value (%) |
| Calories | 120 | 6% |
| Protein | 4g | 8% |
| Carbohydrates | 18g | 6% |
| Fats | 5g | 8% |
| Fiber | 4g | 16% |
| Calcium | 70mg | 7% |
Tips and Tricks
- Choose fresh vegetables: The fresher your vegetables, the better the taste. Look for seasonal produce!
- Customize your Avial: Feel free to experiment with different vegetables to suit your taste. Even adding some spinach can give it a unique flavor.
- Avoid overcooking: Make sure not to overcook the vegetables; they should be tender yet firm.
- Storing leftovers: Kerala Avial can be stored in an airtight container in the fridge for up to 2 days.
FAQs
What is the origin of Kerala Avial?
Kerala Avial is believed to have originated in Kerala, India, and is often associated with the traditional feast called Sadya which is served during festivals.
Can I use frozen vegetables for Avial?
Yes! You can use frozen vegetables if fresh ones are not available. Just make sure to thaw them before cooking.
What kind of yogurt should I use for Avial?
It’s best to use plain, unsweetened yogurt for Avial. You can also use Greek yogurt for a creamier texture.
Is Kerala Avial spicy?
The spiciness of Avial depends on the amount of green chilies you add. You can adjust the spice level to your liking!
Can I make Avial vegan?
Yes! You can replace yogurt with a plant-based yogurt for a vegan version of Avial. It will still taste delicious!
How can I make Avial creamier?
You can add more grated coconut or even a few tablespoons of coconut cream to enhance the creaminess of Avial.
What can I serve with Kerala Avial?
Avial is traditionally served with steamed rice, but it also pairs well with flatbreads like chapati or paratha.
Can I prepare Avial in advance?
You can prepare the vegetables and coconut paste in advance, but it’s best to mix them with yogurt and serve fresh.
Is Avial healthy?
Absolutely! Avial is packed with nutrients from vegetables and is low in calories, making it a great choice for a healthy diet.
Can I add protein to Avial?
While Avial is primarily vegetarian, you can add cooked lentils or chickpeas for an extra protein boost!
How long does Avial last in the fridge?
When stored properly in an airtight container, Avial can last up to 2 days in the fridge.
Now that you know how to make this delightful Kerala Avial, gather your ingredients and enjoy this healthy and tasty dish with your family and friends!
