Avial (Mixed vegetables in coconut gravy)
Serves 6
| Ingredients |
| 50 gm raw bananas |
50 gm drumsticks |
| 50 gm ash gourd |
50 gm yam |
| 50 gm pumpkin |
50 gm beans |
| 400 ml yoghurt |
salt to taste |
Paste
| Ingredients |
| 200 gm coconut |
25 gm green chillies |
| 10 gm cumin seeds |
50 ml coconut oil |
| 0.5 gm curry leaves |
|
Method
- Add sufficient water and grind the coconut, chillies and cumin seeds into a fine paste. Add the whipped yoghurt to the paste and mix well. Cut all the vegetables into batons, 3 inches* 1 inch in size.
- Heat 300 ml of water and add the vegetables.
- When the vegetables are half cooked add the paste and the curry leaves.
- Mix and bring it to a boil. When the vegetables are completely cooked, drizzle with coconut oil and serve hot.
| Nutrient Composition Per Serving |
| MACRONUTRIENTS |
MICRONUTRIENTS
|
| Energy (Kcal) |
294 |
Carotene( 痢 ) |
74.58 |
| Protein (g) |
4.91 |
Vitamin C (mg) |
11.5 |
| Carbohydrate (g) |
11.8 |
Mg (mg) |
28.7 |
| Fat (g) |
25.25 |
Na (mg) |
30.52 |
| Fibre (g) |
2.5 |
K (mg) |
178.2 |
| Minerals (g) |
1.5 |
Mn (mg) |
0.13 |
| Calcium (mg) |
149 |
Zn (mg) |
0.23 |
| Phosphorus (mg) |
176.96 |
Cr (mg) |
0.004 |
| Iron (mg) |
1.9 |
|
|
Modification
Reduce amount of coconut used.
| Ingredients |
| 50 gm raw bananas |
50 gm drumsticks |
| 50 gm ash gourd |
50 gm yam |
| 50 gm pumpkin |
50 gm beans |
| 400 ml yoghurt |
salt to taste |
Paste
| Ingredients |
| 200 gm coconut |
25 gm green chillies |
| 10 gm cumin seeds |
50 ml coconut oil |
| 0.5 gm curry leaves |
|
| Nutrient Composition Per Serving |
| MACRONUTRIENTS |
| Energy (Kcal) |
182 |
| Protein (g) |
4.16 |
| Carbohydrate (g) |
9.64 |
| Fat (g) |
14.15 |
| Fibre (g) |
1.9 |
| Minerals (g) |
1.33 |