Kerala Recipes
 
Avial (Mixed vegetables in coconut gravy)  
   
Serves 6

Ingredients
50 gm raw bananas 50 gm drumsticks
50 gm ash gourd 50 gm yam
50 gm pumpkin 50 gm beans
400 ml yoghurt salt to taste

Paste
200 gm coconut 25 gm green chillies
10 gm cumin seeds 50 ml coconut oil
0.5 gm curry leaves  

Method
Add sufficient water and grind the coconut, chillies and cumin seeds into a fine paste. Add the whipped yoghurt to the paste and mix well. Cut all the vegetables into batons, 3 inches* 1 inch in size.
Heat 300 ml of water and add the vegetables.
When the vegetables are half cooked add the paste and the curry leaves.
Mix and bring it to a boil. When the vegetables are completely cooked, drizzle with coconut oil and serve hot.

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 294 Carotene( g ) 74.58
Protein (g) 4.91 Vitamin C  (mg) 11.5
Carbohydrate (g) 11.8 Mg  (mg) 28.7
Fat (g) 25.25 Na  (mg) 30.52
Fibre (g) 2.5 K  (mg) 178.2
Minerals (g) 1.5 Mn  (mg) 0.13
Calcium  (mg) 149 Zn  (mg) 0.23
Phosphorus  (mg) 176.96 Cr  (mg) 0.004
Iron  (mg) 1.9    

Modification
Reduce amount of coconut used

Ingredients
50 gm raw bananas 50 gm drumsticks
50 gm ash gourd 50 gm yam
50 gm pumpkin 50 gm beans
400 ml yoghurt salt to taste

Paste
200 gm coconut 25 gm green chillies
10 gm cumin seeds 50 ml coconut oil
0.5 gm curry leaves  

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS
Energy (Kcal) 182
Protein (g) 4.16
Carbohydrate (g) 9.64
Fat (g) 14.15
Fibre (g) 1.9
Minerals (g) 1.33