Mixed Vegetables with Coconut Sauce (Aviyal)

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

Suggestions


Are you ready to explore the vibrant and rich flavors of South Indian cuisine? Allow me to introduce you to a delightful dish known as Aviyal, or Mixed Vegetables with Coconut Sauce. This vegetarian and gluten-free side dish celebrates the freshness of vegetables while enveloping them in a luscious coconut sauce that's as comforting as it is delicious.

With a medley of colorful carrots, potatoes, zucchini, and peas, Aviyal brings together health and flavor in a way that excites the palate. The magic of this dish lies not only in the variety of vegetables but also in the unique blend of spices and creamy yogurt that elevates its taste. Enhanced by the warm notes of cumin and the slight heat from green chiles, every bite will transport you to the bustling kitchens of India.

Made with traditional ingredients such as fresh curry leaves and grated coconut, Aviyal is perfect for any occasion, whether it's a family gathering or a festive celebration. The best part? It's simple to prepare and comes together in just 45 minutes, making it an ideal addition to your weeknight meals or special gatherings alike. Serve it warm, sprinkled with fragrant curry leaves and a drizzle of coconut oil, and watch as it becomes the star of your dining table!

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