Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Green plantain, batons | 180 g | Sweet, Astringent · Cooling |
 Carrot, batons | 150 g | Sweet, Bitter · Heating |
 Green beans, cut | 150 g | Sweet, Astringent · Cooling |
 Ash gourd, batons | 220 g | Sweet · Cooling |
 Fresh coconut, grated | 80 g | Sweet · Cooling |
 Plain yogurt, whisked | 120 g | Sour, Sweet · Heating |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Coconut oil | 14 g | Sweet · Cooling |
 Curry leaves | 3 g | Bitter, Pungent · Heating |
 Turmeric | 1 g | Bitter, Pungent, Astringent · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 280 g | Whole culinary ingredient |
Step-by-Step Preparation
- Cut all vegetables into even batons so they cook together.
- Cook the plantain, carrot, beans, and ash gourd with turmeric, salt, and water until just tender.
- Grind the coconut and cumin with a little cooking liquid to a coarse paste and fold it into the vegetables.
- Lower the heat completely, stir in the whisked yogurt, and warm gently without allowing it to boil.
- Finish with coconut oil and curry leaves, cover for three minutes, and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (Kerala avial tradition)
Avial combines tender vegetables with coconut and gently warmed yogurt. Vata: serve warm and keep the vegetables soft. Pitta: use mild yogurt and avoid chilies. Kapha: use less coconut and take a smaller portion.
USDA Nutrition Facts for Avial
| Nutrient | Per 100g | Per Serving (1 serving (301g)) |
|---|---|---|
| Energy (Calories) | 77 kcal | 233 kcal |
| Protein | 1.3 g | 3.9 g |
| Total Carbohydrates | 9.9 g | 29.9 g |
| Dietary Fiber | 2.2 g | 6.7 g |
| Total Sugars | 2.2 g | 6.5 g |
| Total Fat | 4.0 g | 12.1 g |
| Calcium | 32.1 mg | 96.9 mg |
| Iron | 0.79 mg | 2.37 mg |
| Magnesium | 17.5 mg | 52.7 mg |
| Phosphorus | 36.7 mg | 110.8 mg |
| Potassium | 180 mg | 543 mg |
| Sodium | 197 mg | 596 mg |
| Zinc | 0.34 mg | 1.02 mg |
| Copper | 0.07 mg | 0.22 mg |
| Manganese | 0.10 mg | 0.30 mg |
| Selenium | 1.0 µg | 3.1 µg |
| Vitamin C | 7.9 mg | 23.9 mg |
| Vitamin A (RAE) | 113.4 µg | 342.2 µg |
| Vitamin E | 0.23 mg | 0.68 mg |
| Vitamin K | 9.0 µg | 27.1 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.16 mg |
| Riboflavin (Vitamin B2) | 0.08 mg | 0.25 mg |
| Niacin (Vitamin B3) | 0.44 mg | 1.32 mg |
| Vitamin B6 | 0.06 mg | 0.18 mg |
| Folate (DFE) | 9.8 µg | 29.7 µg |
| Choline | 5.5 mg | 16.5 mg |
