Recipes · Indian · Side Dishes
Avial (Kerala Mixed Vegetable Coconut Stew)
One serving has 350 kcal and 5 g protein, and at least a fifth of a woman's daily need of vitamin C (98%), manganese (57%), vitamin A (51%), copper (38%), fiber (28%) and pyridoxine (25%). Ready in 45 minutes.
- Preparation: 20 min
- Cooking: 25 min
- Makes: 1 serving (255 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 40 g Carrots, raw
- 40 g Potatoes, raw
- 30 g Green beans, raw
- 30 g Drumsticks (moringa pods), raw
- 30 g Plantains, green, raw
- 40 g Coconut, fresh
- 30 g Yogurt, plain
- 8 g Coconut oil
- 0.5 g Cumin
- 4 g Chili peppers, green, raw
- 0.5 g Turmeric
- 1.5 g Salt
Method
- Cut the carrot, potato, green beans, drumstick and plantain into similar-sized batons.
- Simmer the vegetables in a little water with the turmeric and salt for 12-15 minutes until just tender, keeping them intact rather than mushy.
- Grind the coconut with the cumin and green chilies into a coarse paste with a splash of water.
- Stir the coconut paste into the vegetables and simmer 3-4 minutes, then remove from the heat and fold in the yogurt.
- Finish with the coconut oil drizzled over the top and serve warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 350 kcal | 17% |
| Carbohydrates | 34.9 g | |
| Water | 188 mL | |
| Fiber | 8.2 g | 28% |
| Protein | 5.3 g | 11% |
| Tryptophan | 0.04 g | |
| Threonine | 0.22 g | |
| Isoleucine | 0.19 g | |
| Leucine | 0.33 g | |
| Lysine | 0.27 g | |
| Methionine | 0.08 g | |
| Cystine | 0.09 g | |
| Phenylalanine | 0.21 g | |
| Tyrosine | 0.15 g | |
| Valine | 0.27 g | |
| Histidine | 0.1 g | |
| Fat | 22.7 g | |
| Monounsaturated | 1.5 g | |
| Polyunsaturated | 0.44 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.4 g | |
| Saturated | 19.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 3.9 mg | |
| Calcium | 87.3 mg | 9% |
| Copper | 0.34 mg | 38% |
| Iron | 2.7 mg | 15% |
| Magnesium | 67.6 mg | 22% |
| Manganese | 1 mg | 57% |
| Phosphorus | 152 mg | 22% |
| Potassium | 851 mg | 18% |
| Selenium | 5.4 µg | 10% |
| Sodium | 649 mg | |
| Zinc | 1.2 mg | 14% |
| Thiamin (vitamin B1) | 0.17 mg | 15% |
| Riboflavin (vitamin B2) | 0.18 mg | 16% |
| Niacin (vitamin B3) | 1.7 mg | 12% |
| Pantothenic acid (vitamin B5) | 0.93 mg | 19% |
| Pyridoxine (vitamin B6) | 0.32 mg | 25% |
| Folate (vitamin B9) | 58.7 µg | 15% |
| Cobalamin (vitamin B12) | 0.11 µg | 5% |
| Choline | 23.2 mg | 5% |
| Vitamin A | 356 µg | 51% |
| Vitamin C | 73.5 mg | 98% |
| Vitamin D (D2 + D3) | 0.6 IU | 0% |
| Vitamin E | 0.58 mg | 4% |
| Vitamin K | 19.8 µg | 22% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
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