South Indian Avial Curry

ingredients
Bean, cluster/guar 50 g 1.8 oz
Bean, Indian valor 50 g 1.7 oz
Drumstick, moringa 75 g 2.6 oz
Gourd, Ivy/Tindora 50 g 1.7 oz
Yam 50 g 1.7 oz
Potato, 1 medium 50 g 1.7 oz
Green chillies (2-3 as per taste)
Fresh coconut 110 g 3.9 oz
Curry leaves (3-4 leaves)
Red chilli (whole, 1-2)
½ tsp  ½ tsp  Cumin seeds 1.3 g 0.04 oz
¼ tsp  ¼ tsp  Mustard seeds 0.7 g 0.02 oz
¼ tsp  ¼ tsp  Turmeric powder 0.7 g 0.02 oz
1 tsp  1 tsp  Salt (or as per taste) 6.0 g 0.2 oz
2 tbs  2 tbs  Lactose free natural yoghurt/curd 40 g 1.4 oz
2 tbs  2 tbs  Coconut oil 37 g 1.3 oz

Method

1. Grind coconut, green chillies and cumin seeds to a fine paste. Add little water, if needed to make a smooth paste

2. Boil all the vegetables in salt water. Drain and keep aside, when semi soft.

3. Heat oil in a pan, add the boiled vegetables, coconut-chilli paste, turmeric powder, 1/4th  cup of water and cook for 5 minutes

4. Add yoghurt, salt (if needed), ½ cup of water and cook covered for another minute or so. Turn the flame off and keep covered till we prepare the tempering for avial.

5. For tempering, heat coconut oil (if available, using coconut oil gives an authentic coconut flavor to the dish) or any other cooking oil (if you don’t have coconut oil). Add mustard seeds, curry leaves and a green chilli. Turn the flame off as the seeds start to splutter.

6. Pour this tempering over the avial, stir gently and serve.

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Hints

Nutrition Information (per serve)
Energy	2076 Kj / 496 cal
Protein	7.70g
Carbohydrates	26.40g
Sugar	8.90g
Total Fat	37.50g
Saturated Fat	33.00g
Fibre	4.00g