Aviyal
Introduce
Chef :
A Chef and A Mom
Aviyal
Easy and oil free! A Kerela delicacy made with beans, drum sticks, white pumpkin, potatoes and cooked in a coconut based masala.
Ingredient
Food ration :
4 servings
Cooking time :
30 mins
Cooking instructions
* Step 1
Grind coconut to form paste. Add green chillies, cumin seeds, turmeric into coarse mass (add water only if needed need)
* Step 2
Place the pan on flame. Add 1/4 cup of water. Add yam, drumstick to it. Let them boil for 7-8 minutes.
* Step 3
Add all other vegetables(except raw mango) with another 1/4 cup of water.
* Step 4
Spread the coconut mixture on the top. Add salt, curry leaves to it. Close the pan and let it cook for 10 minutes
* Step 5
Occasionally stir with back of the spoon. Don't break the vegetables.
* Step 6
Once the vegetables are 3/4 cooked, add 3-4 pieces of raw mangoes and cook for 3-5 minutes till water is almost drained still not dry.
* Step 7
Remove from flame and add 1/2 cup whisked curd. Stir it gently and transfer it to serving bowl
* Step 8
It can be served with rice,idli, dosa.
Note: if there is a photo you can click to enlarge it
10 Pieces Of Expert Nutrition Advice
1. Start Small
2. Fill Your Plate With Beans and Leafy Greens
3. Focus on Adding—Not Subtracting
4. Taste the Rainbow
5. Prioritize Potassium
6. Eat More Plants
7. Focus on Your Immune System
8. Try the Mediterranean Diet
9. Understand the Impact of Food
10. Guard Your Gut
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