Prep Time:15 minutes

Cook Time: 15 minutes

Servings: 3 Servings

Every part of India has a signature mixed vegetable dish. Avial is one such dish that is a traditional Kerala dish and is always part of festival meals and wedding spreads. It’s wholesome, simple and has the right balance of flavours and tastes. Usually uses yoghurt for sourness, here is adairy-free version that uses raw mango for sourness and local seasonal vegetables. However, one can use any mix of vegetables other than cauliflower and cabbage to make this delectable dish.

Ingredients

• Yam: ½ cup (cut into 1.5 inch long batons)
• White pumpkin: 1 cup (cut into 1.5 inch long batons)
• Raw banana: ½ cup (cut into 1.5 inch long batons)
• Drumstick: ½ cup (cut into 1.5 inch long batons)
• Raw mango: 1/3 cup (cut into 1.5 inch long batons)
• Potato: ½ cup (cut into 1.5 inch long batons)
• Coconut : 1 cup (grated)
• Cumin: 1tsp
• Green chillies: 2-3
• Curry leaves: 2 sprigs
• Cold-pressed coconut oil: 2 tsp
• Rock Salt: to taste

Method

• Steam yam until ¾ cooked. (yam takes longer to cook)
• Add the other vegetables and mango and mix some salt and steam until cooked soft.
• Make a coarse paste of coconut, cumin and green chillies with just enough water.
• Slightly mash the steamed vegetables with the back of the ladle.
• Add the coconut paste to the steamed vegetables and allow to simmer for just a few seconds.
• Adjust the salt.
• Remove from the stove. Add curry leaves and cold-pressed coconut oil and cover the dish and allow to rest.
• Serve hot with steamed red rice/ millet/ adai.
   

• Wellcure tip: The raw cold-pressed coconut oil added after cooking adds to the unique flavour of the dish. However, it can be skipped if one should prefer to keep the dish oil-free.

• Eating guide

• Food group: Vegetables and nuts
• Both ingredients can be easily combined and are easily absorbed by our bodies. So a good time to eat this curry is for your lunch or dinner.
• They can be combined with other food groups including grains and lentils too.

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