Mixed Vegetables with Coconut Sauce (Aviyal)

Vegetarian
Gluten Free
Health score
35%
Mixed Vegetables with Coconut Sauce (Aviyal)
45 min.
6
216kcal

Suggestions


Discover the vibrant flavors of South Indian cuisine with this delightful recipe for Mixed Vegetables with Coconut Sauce, also known as Aviyal. This vegetarian and gluten-free dish is not only a feast for the eyes but also a wholesome addition to any meal. Packed with a colorful medley of fresh vegetables like carrots, zucchini, and peas, Aviyal is a celebration of seasonal produce that brings a burst of nutrition to your table.

The star of this dish is the luscious coconut sauce, which is expertly blended with aromatic spices such as cumin and turmeric, creating a rich and creamy texture that perfectly complements the tender vegetables. With a hint of heat from the green chile and a touch of cayenne pepper, this dish strikes a perfect balance between spice and flavor, making it a crowd-pleaser for all palates.

Ready in just 45 minutes, Aviyal is an ideal side dish for any occasion, whether you're hosting a festive gathering or simply enjoying a cozy family dinner. Serve it warm, garnished with fresh curry leaves and a drizzle of coconut oil for an authentic touch. This dish can even be prepared a day in advance, allowing the flavors to meld beautifully. Dive into this culinary adventure and bring the taste of India to your kitchen!

Ingredients

  • medium carrots cut into 2- by 1/4-inch sticks ( 2 cups)
  • 0.1 teaspoon ground pepper 
  • tablespoon coconut oil 
  • 15  curry leaves fresh
  • small to 2 chilies slit fresh green such as serrano, thai, or jalapeño, slit lengthwise with stem end intact
  • teaspoon ground cumin 
  • 0.1 teaspoon turmeric 
  • 0.5 cup peas frozen
  • cup yogurt plain greek-style (not )
  • medium potato boiling peeled cut into 2- by 1/4-inch sticks ( 2 cups)
  • 0.1 teaspoon pepper red hot
  • 1.3 teaspoons salt 
  • cup coconut flakes dried unsweetened grated
  • 1.8 cups water divided
  • medium zucchini peeled cut into 2- by 1/4-inch sticks ( 2 cups)

Equipment

  • food processor
  • pot
  • blender

Directions

  1. Bring potatoes, carrots, chile, red pepper flakes, turmeric, 1 cup water, and salt to a boil in a 3- to 4-quart heavy pot, then simmer briskly, uncovered, until vegetables are almost tender, about 5 minutes.
  2. Add zucchini and peas and simmer 1 minute more.
  3. Meanwhile, blend coconut, cumin, cayenne, and remaining 3/4 cup water in a blender or food processor to a medium-fine paste.
  4. Add coconut mixture to vegetable mixture along with yogurt. Simmer, uncovered, stirring occasionally, until vegetables are tender and flavors have blended, 12 to 15 minutes. If mixture becomes too thick to simmer, add more water.
  5. Serve sprinkled with curry leaves and drizzled with coconut oil, if desired.
  6. •Indian ingredients can be mail-ordered from Kalustyans.com.•Chile can be removed during cooking when aviyal is spicy enough for your taste.•Aviyal can be made 1 day ahead and chilled (add curry leaves and coconut oil just before serving).

Nutrition Facts

Calories216kcal
Protein8.98%
Fat52.04%
Carbs38.98%

Properties

Glycemic Index
31.53
Glycemic Load
1.59
Inflammation Score
-10
Nutrition Score
23.430869508049%

Flavonoids

Luteolin
0.02mg
Kaempferol
0.05mg
Myricetin
0.01mg
Quercetin
0.72mg

Nutrients percent of daily need

Calories:216.24kcal
10.81%
Fat:13.19g
20.29%
Saturated Fat:10.96g
68.52%
Carbohydrates:22.22g
7.41%
Net Carbohydrates:16.72g
6.08%
Sugar:6.59g
7.32%
Cholesterol:5.31mg
1.77%
Sodium:568.22mg
24.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.12g
10.24%
Vitamin B3:30.31mg
151.54%
Vitamin C:69.37mg
84.09%
Folate:330.33µg
82.58%
Vitamin A:3728.48IU
74.57%
Manganese:0.65mg
32.3%
Fiber:5.5g
21.99%
Potassium:651.84mg
18.62%
Phosphorus:146.6mg
14.66%
Vitamin B6:0.28mg
14.1%
Copper:0.28mg
13.78%
Magnesium:48.26mg
12.06%
Vitamin B1:0.14mg
9.43%
Vitamin B2:0.16mg
9.25%
Calcium:91.3mg
9.13%
Iron:1.63mg
9.08%
Vitamin K:9.38µg
8.94%
Zinc:1.09mg
7.3%
Vitamin B5:0.61mg
6.05%
Selenium:4.21µg
6.01%
Vitamin B12:0.15µg
2.52%
Vitamin E:0.33mg
2.18%
Source:Epicurious