Avial Vegetable Gravy (Low Fat)
Avial is a traditional Kerala dish made with mixed vegetables such as yam, raw banana, pumpkin, and drumstick, cooked in a coconut and yogurt-based sauce. It is flavored with cumin, curry leaves, and green chilies. This dish is vegan, gluten-free, and a great source of dietary fiber, vitamins, and minerals. This low-fat version of Avial uses less coconut and yogurt, making it a healthier option. However, people with nut or dairy allergies should avoid this dish.
Allergen Information: Contains Nut, Dairy
Nutrition Facts
Per serving
Energy
137 kcal
Protein
4 g
Carbs
17 g
Fat
6 g
Fiber
5 g
Ingredients
Coconut (Fresh)
1 small piece (25g)
Turmeric powder
0.25 tsp (1.25g)
Cumin seeds
0.25 tsp (1.25g)
Coconut Oil
0.25 tbsp (3.5g)
Mustard seeds
1 gms (1g)
Banana , Unripe
1 medium (80g)
Pumpkin, orange, round
1 small bowl (80g)
Chopped Green Chilli
0.5 tsp (1g)
Skimmed Milk Curd
0.5 small bowl (50g)
Split Urad Dal (Raw)
1 tsp (5g)
Curry Leaves
1 tsp (1.5g)
Drumstick
0.5 small bowl (50g)
Instructions
Preparation
Wash and chop the vegetables.
Grind together grated coconut, cumin seeds, and green chilli paste to a fine paste.
Cooking Steps
Steam the vegetable in a pan with a little water, turmeric powder, and salt until they are tender but still have a slight crunch.
Add the coconut paste to the steamed vegetables and mix well.
Add low-fat curd and mix again.
Heat coconut oil in a pan and add mustard seeds, urad dal, and curry leaves. Let them splutter.
Add the seasoning to the vegetable mixture and mix well.
NotesNutritional values are approximate and may vary depending on the specific ingredients used
Community Reviews & Results
Aakash Bhatia
"Tried this earlier today, and I loved how light yet filling this Avial Vegetable Gravy (Low Fat) turned out to be. It kept me full for hours without causing any heaviness or acidity. A must-try dish on your wellness journey."
Arati Masurkar
"Following this recipe for 2 weeks now, and it matched my strict calorie targets effortlessly. Even my family couldn't tell this was a clean, diet-friendly dish! Will definitely keep this in my regular rotation."
Neha Roy
"Including this in my weekly meal plan, and Avial Vegetable Gravy (Low Fat) fits my dietary needs perfectly without feeling like compromise food. It requires minimal preparation time, which is ideal for a fast-paced routine. Giving this five stars for ease of prep and fantastic taste!"
Nandini Kapoor
"Prepped this during a busy workday, and this health-focused Avial Vegetable Gravy (Low Fat) blew me away with its authentic flavor. It has just the right amount of seasoning to keep things light yet tasty. A must-try dish on your wellness journey."