Avial

Avial is a comforting South Indian dish made with a medley of seasonal vegetables simmered in a creamy coconut-cashew yogurt sauce. Gently spiced and finished with an aromatic coconut oil tempering, this vibrant vegan version is rich, hearty, and perfect alongside steamed rice or warm flatbread.

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Ingredients

SERVINGS:

Calories: 1400 Protein: 24 g

FOR THE VEGETABLE MIX

1.0 cups carrots, julienned
1.0 cups beans, chopped
1.0 cups raw plantain or banana, chopped
1.0 cups pumpkin, diced
1.0 cups zucchini, diced
.5 cups fresh grated coconut

FOR THE COCONUT PASTE

1.0 cups fresh grated coconut
2 green chilies
.5 tbsp. ginger root, grated
.5 cups raw cashews (soaked for 30 minutes)
1.0 cups plant-based yogurt (unsweetened)
1.0 tsp. cumin seeds

FOR TEMPERING

2 tbsp. coconut oil
1.0 tsp. mustard seeds
1.0 tbsp. cilantro, chopped
2.0 tsp. garlic powder
1.0 salt, to taste

Preparation

Wash and chop all the vegetables into uniform-sized pieces.
In a large pan, add the chopped vegetables along with water (about ½ inch covering the bottom), and cook until they are tender but still have a slight crunch.
In a blender, combine the fresh grated coconut, green chilies, grated ginger, soaked cashews, plant-based yogurt, and cumin seeds. Blend this coconut paste until you get a smooth and creamy texture. Adjust the consistency with water if needed.
Once the vegetables are cooked, add the coconut paste to the pan. Mix well, ensuring that the vegetables are coated evenly with the coconut paste.
Let the mixture simmer on low heat for 5-7 minutes, allowing the flavors to meld. Add salt to taste.
In a separate small pan, heat coconut oil for tempering. Add mustard seeds, and let them splutter. Add the cilantro and garlic powder. Stir for a few seconds.
Pour the coconut oil mixture over the avial mixture, stirring gently to distribute evenly. Remove from heat and serve hot with steamed rice or Indian bread of your choice.
Optional: Garnish with a little more fresh grated coconut before serving.