Avial / Mixed vegetable curry in a coconut and green chilly base flavored with cumin

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Avial is one of the most popular kerala dishes , it is very easy to make and healthy as well.It is generally made with a mixture of vegetables , coconut , cumin , green chillies , curry leaves and flavoured with coconut oil. The vegetables I have used here is yam , egg plant , drumstick , carrot , potatoes , kovakkai(tindora), string beans . A souring agent is very key for avial normally tamarind , raw mangoes or sour curd is used for it I have used raw mangoes for it .

There are several interesting stories behind the origin of Avial . The most common which I have heard from my mother is several years back during a marriage feast the main chef had a lot of left over vegetables . Instead of wasting it he cooked it in a mixture of ground coconut and cumin finished with coconut oil and curry leaves . Another interesting story is from Mahabharat where Bhim invented this dish while he assumed the identity of a cook while in exile .

Avial is a very easy dish to make, tastes great and very healthy too. It is cooked in very less oil and it has an amazing flavour of cumin and green chillies .

 
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Lets see how to make this delicious vegetable dish with tons of flavors bursting from it ..

Love
Parvathy

xoxo

Avial / Mixed vegetable curry in a coconut and green chilly base flavored with cumin
Serves 4
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Print
Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Prep Time
15 min
Cook Time
15 min
Total Time
30 min
182 calories
38 g
0 g
2 g
9 g
0 g
284 g
172 g
0 g
0 g
1 g
Nutrition Facts
Serving Size
284g
Servings
4
Amount Per Serving
Calories 182
Calories from Fat 14
% Daily Value *
Total Fat 2g
2%
Saturated Fat 0g
1%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 172mg
7%
Total Carbohydrates 38g
13%
Dietary Fiber 11g
45%
Sugars 0g
Protein 9g
Vitamin A
288%
Vitamin C
49%
Calcium
7%
Iron
16%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. Mixed Vegetables - 1 cup ( check notes)
  2. Grated Coconut- 1/2 cup
  3. Green Chilly- 2 no
  4. Cumin Seeds- 1/4 tsp
  5. Raw mango- 1/4 cup diced (check notes for alternative )
  6. Coconut Oil - 1tbsp
  7. Curry leaves- 2 sprigs
  8. Salt - as needed
  9. Turmeric powder- a pinch
Instructions
  1. 1.Chop all the vegetables into the following size little bit thicker than matchstick.
  2. 2. Cook these vegetables with little water and turmeric
  3. 3. While the vegetables are cooking , in a food processor grind coconut , cumin seeds and green chilly. Do not make a fine paste you only need to pulse it 2 or 3 times with little water
  4. 4. When the vegetables are cooked , add raw mango to it and cook for five minutes in medium flame . Please make sure the vegetables are not burning or dry . If it is too dry you can add some water to it
  5. 5. Add the ground coconut mixture to it , salt and water if needed . Cook this for atleast 10
  6. minutes in medium to low heat .
  7. 6. Finish with coconut oil and curry leaves . Serve hot with rice
Notes
  1. What kind of vegetables to use in Avial
  2. You can literally use any vegetables but avoid using beetroot because of the colour it imparts . I used carrot , drumstick , string beans , tindora , yam , raw banana and egg plant
  3. Substitute for raw mango
  4. If you cannot get raw mango you can also use soaked tamarind juice or sour yoghurt
beta
calories
182
fat
2g
protein
9g
carbs
38g
more
Crackleandtemper http://crackleandtemper.ca/

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Pumpkin Erissery – No oil Pumpkin Curry , Diabetic Friendly Thursdays

Hello Everyone !!!

Team DFT celebrates Raksha Bandhan which represents the love and respect between siblings along with Onam which is reminiscent of Kerala’s agrarian past, as it is considered to be a harvest festival.
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This week team DFT is celebrating two Indian festivals , rakshabandhan and Onam. To this I am adding a delicious Onam dish which is served during Onam sadya – Pumpkin Erissery . I am bringing this traditional Kerala recipe with few twists and tweaks in it and you heard it right from the title, it is with no oil in it and I have reduced the amount of grated coconut in this curry as compared to the regular erissery .

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Erissery is a type of curry which is famous from the state of Kerala in India . It is an integral part of Onam/ Vishu Sadya (feast) or marriage feast . Traditionally an erissery is made with pumpkin/ yam , some times a kind of beans is added and with loads of cococnut and an extra addition of fried coconut . To make this calorie loaded curry diabetic friendly and guilt free , I have not tempered , no extra coconut is added and I have only used 2 tablespoons of grated coconut in this and it still tasted as delicious as the regular erissery. I have also added some van payar (cow peas ) to it and I have increased the quantitiy of the lentil in this to make this an excellent side dish served with some Brown Rice . Even though I have used coconut sparingly in this dish , I would still like to stress on eating it in smaller portions and not on huge portions . Portion control is absolutely important in even eating vegetables & lentils as a side dish.

 
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Pumpkin Erissery – No oil Pumpkin Curry , Diabetic Friendly Thursdays
Serves 10
Write a review
Print
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
14 calories
3 g
0 g
0 g
1 g
0 g
38 g
2 g
2 g
0 g
0 g
Nutrition Facts
Serving Size
38g
Servings
10
Amount Per Serving
Calories 14
Calories from Fat 1
% Daily Value *
Total Fat 0g
0%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 2mg
0%
Total Carbohydrates 3g
1%
Dietary Fiber 1g
4%
Sugars 2g
Protein 1g
Vitamin A
79%
Vitamin C
41%
Calcium
1%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. Yellow Pumpkin – 1 cup (Chopped)
  2. Cow Peas (Chawli in hindi ) – 1/2 cup raw it will yield 3/4 cooked peas (If you don’t have cow peas please substitute with black eyed beans)
  3. Grated Coconut- 2 tablespoons
  4. Shallots- 4 to 5 chopped (Indian Shallots preferred if not use regular shallots)
  5. Curry leaves- one sprig
  6. Whole Red chillies- 2 or 3
  7. Green chilly – 1 (optional if you don’t need that much heat avoid it )
  8. Cumin Seeds- 1/4 teaspoon
  9. Turmeric powder- 1/4 teaspoon
  10. Salt- As needed
Instructions
  1. 1. Soak the peas/beans in hot water for 30 minutes . Drain the water and pressure cook it till soft .
  2. 2. In a pan place yellow pumpkin, cooked peas , whole red chilly , curry leaves, turmeric powder, little salt and enough water just to cover the pumpkin.
  3. 3. While the pumpkin is getting cooked grind coconut , shallots , green chilly (if using ) and cumin seeds to smooth form and keep it aside.
  4. 4. The cooked pumpkin should like this . You can also mash the pumpkin slightly using backside of a spoon .
  5. 5. To this cooked pumpkin add the grated coconut mixture , sprinkle some water , close with a lid and cook for 15 to 20 minutes on medium to low heat . Check in between to avoid burning in the bottom. Check for salt and serve hot with rice .
beta
calories
14
fat
0g
protein
1g
carbs
3g
more
Crackleandtemper http://crackleandtemper.ca/

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Let’s read on more about ingredients of the dish

Pumpkin
Even though pumpkin contains carbohydrates it has a lot of other nutrients and and the carb content in pumpkin won’t spike the blood sugar, hence it is a good vegetable for people with diabetes. Recommended serving of carbohydrates for a diabetic patient is 15gms and cooked pumpkin contains 12 grams of carbohydrates including 2.7 grams of soluble fiber.

Cow Peas
According to healthbenefitstime cow peas can absorb proteins as well as dietary fibers, and it has a comparatively lower glycemic index and are abundant with anti oxidant properties. The high soluble fiber content in this peas helps in controlling diabetes. Cow peas are also low in glycemic index compared to other beans and lentils which helps in maintaining blood sugar levels. The soluble fiber found in these beans have a low glycemic index and provide low risk for diabetes. The high fiber content also plays an important role in improving diabetes.

Shallots
Shallots is an excellent ingredient which can lower blood sugar at the same time increase flavour in any dishes without adding any extra sugar or salt. They also contain flavonoids, which helps protecting the body and reduce the risk in developing cancer , heart disease and diabetes. Two of the phytochemical compounds found in shallots, allium and allyl disulfide, have anti-diabetic properties, meaning that they help to regulate the levels of blood sugar in the body. This can be very helpful for diabetics who need to keep their blood sugar levels under control. (organicfacts.net)

Read more here

http://www.livestrong.com/article/488871-diabetics-and-pumpkin/
http://www.healthbenefitstimes.com/health-benefits-of-cowpeas/
http://www.thehealthsite.com/diseases-conditions/health-benefits-of-cow-peas-or-chawli/
http://www.fitho.in/guide/beans/cowpea/
http://www.nutrition-and-you.com/shallots.html
http://www.webmd.com/diet/the-flavor-and-flavonoids-of-shallots

Health Benefits of Shallots

Disclaimer
“I am not a dietitian or nutritionist . My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietitian before making any changes to your diet”

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