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This South Indian Vegetable Curry, also known as an avial, is both easy and tasty. A medley of vegetables is drowned in a paste of coconut and simple spices. A vegan, soy-free, gluten-free and nut-free recipe. #vegan #indian #recipe #southindian #kerala #curry #vegetables #veggies #dinner #lunch -- HolyCowVegan.net
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5 from 12 votes

Avial (South Indian Vegetable Curry)

This avial, a South Indian Curry from the spice coast of Kerala in India, is an easy recipe to put together for a quick weeknight meal. Mixed vegetables are cooked to tenderness and drowned in a sauce of coconut milk and a few simple spices. A vegan, gluten-free, soy-free and nut-free recipe.
Prep Time20 minutes
Cook Time30 minutes
Total Time50 minutes
Course: Main/Curry
Cuisine: Indian, nut-free, South Indian, Soy-free
Diet: Gluten Free, Vegan, Vegetarian
Servings: 8 servings
Calories: 238kcal

Ingredients

  • 4-5 cups mixed vegetables, cut into chunky slivers about 1 ½ inches long (I used a sweet potato, two large gold potatoes, two carrots, and a cup of green beans)
  • ½ teaspoon turmeric
  • 1 13.5 oz can coconut milk (not the light kind)
  • 1 teaspoon cumin seeds
  • 1 teaspoon bengal gram dal (can sub with 1 teaspoon raw rice)
  • 2 green chili peppers like jalapeno (deseed and use more or less depending on how hot the pepper is)
  • 1-2 tablespoon coconut oil (more oil means more flavor)
  • 2 sprigs (about 25-30) curry leaves
  • 1 teaspoon black or brown mustard seeds
  • 1-inch knob ginger (cut into thin slivers)
  • ¼ cup vegan yogurt (I used my cultured cashew yogurt-- link in notes below-- but use any kind. For best results, it should be tangy)
  • Salt to taste
  • Cilantro and fresh coconut, if you have some, for garnish

Instructions

  • Place all the cut veggies into a large pot with 1 cup of water and turmeric. 
  • Place the coconut milk in the blender with the cumin, green chili peppers, and bengal gram dal or rice. Blend into a paste. Set aside.
  • When the veggies are cooked -- it should take no more than 15-20 minutes -- add the coconut paste to the veggies and stir well to mix. Let the curry come to a gentle boil over medium-low heat.
  • Turn off the heat and add the yogurt or lime juice. Stir to mix but be careful not to mash up the veggies because they'll be very tender at this stage.
  • Heat the coconut oil. Add mustard seeds and when they sputter, add the curry leaves and the ginger. Saute for a minute or two until the fragrance permeates the house.
  • Pour the tempering over the avial and stir to mix.  Garnish, if you wish, with coriander and some fresh coconut.
  • Serve hot with rice.

Notes

  • Root veggies like carrots, sweet potatoes and potatoes are awesome in this dish. In Kerala, raw plantains, which also grow abundantly there, would very likely go into this dish. You can also use green beans and even green peas.
  • Cut the veggies evenly, so they cook at the same time. For the best results, cut your veggies in chunky slivers about 1 ½ inches long.
  • Use the best quality coconut milk you can find. The coconut flavor, imparted by the coconut milk and the coconut oil, are really key here.
  • Use coconut oil. There's really no compromise or substitution here, it's an essential ingredient.
  • The curry leaves add a great flavor punch, so try and find them. If you absolutely can't, saute some cilantro leaves in the hot oil and add. It won't be the same, but it'll be good.
  • The vegan yogurt is optional, but try and use it because it really deepens the flavors here. You can sub lime juice if you don't have any, but yogurt is definitely preferred.
  • Not all avial recipes include ginger, but I love it here. Ginger and coconut milk are great flavors together, and the ginger tastes amazing in this sauce.

Nutrition

Calories: 238kcal | Carbohydrates: 21.8g | Protein: 4.3g | Fat: 15.3g | Potassium: 500mg | Fiber: 3.8g | Sugar: 4.1g | Vitamin A: 1750IU | Vitamin C: 21.5mg | Calcium: 40mg | Iron: 2mg