South Indian Avial Curry

Avial curry
Serves: 2
Prep: 10 minutes
Cook: 20 minutes

Transport yourself to the beautiful backwaters of Kerala in southern India, with our fragrant avial curry. 

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Bean, cluster/guar (3/4th serve)

50 g 1.8 oz

Bean, Indian valor (3/4th serve)

50 g 1.7 oz

Drumstick, moringa (1 serve)

75 g 2.6 oz

Gourd, Ivy/Tindora (1 serve)

50 g 1.7 oz


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)

Cumin seeds (1/2 tsp)

1.3 g 0.04 oz

Mustard seeds (1/4 tsp)

0.7 g 0.02 oz

Turmeric powder (1/4 tsp)

0.7 g 0.02 oz

Salt (1 tsp or as per taste)

6.0 g 0.2 oz

Plain natural yoghurt/curd (2 tbs)

40 g 1.4 oz

Coconut oil (2 tbs)

37 g 1.3 oz


  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.


Add these optional low FODMAP foods to your curry:

  • Carrots - 30g
  • Raw plantain/banana - 1/2 medium or 50g

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
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