Lunch · 35 min · indian

Avial

Indian flavors, weeknight effort. Mixed vegetables meets grated coconut in a 35-minute lunch worth keeping in rotation. At 220 calories and 7g protein per serving, it fits easily into a high-protein day. Naturally vegetarian and vegan, it scales cleanly if you are cooking for more than one.

✓ USDA-verified nutrition data

Ingredients

• 4 cups Mixed vegetables
• 1 cup Grated coconut
• 1 tsp Cumin seeds
• 3 Green chilies
• 1/2 cup Plain yogurt
• 2 tbsp Coconut oil
• 8 Curry leaves
• 1/2 tsp Turmeric

Steps

1. Cut the vegetables — drumstick, carrot, beans, pumpkin, raw banana — into uniform batons; even pieces mean even cooking in a dish where nothing gets stirred much.
2. Simmer the harder vegetables first with turmeric, salt, and a splash of water 8 minutes, then add the quicker ones for 5 more — everything should be tender but holding shape.
3. Grind the coconut with cumin and chilies to a coarse paste; a little texture is traditional and welcome.
4. Fold the coconut paste through the vegetables and simmer 3 minutes until fragrant.
5. Whisk the yogurt smooth and stir it in off the heat — adding it while boiling risks curdling.
6. Finish with raw coconut oil drizzled over and fresh curry leaves torn in; the uncooked oil is the signature aroma of avial.
7. Serve at room temperature with rice; avial is the cooling counterpoint on every Kerala sadya.

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