Onam is a significant festival in Kerala, India, celebrated with great enthusiasm and fervor. One of the most important aspects of Onam is the traditional feast, known as Onam Sadya, which consists of a variety of delicious dishes. Among them, Aviyal stands out as one of the most popular and traditional dishes, a must-have in every Kerala household.
Aviyal is a vegetable dish made with a mixture of vegetables, coconut, and spices. It’s a simple yet flavorful dish that’s perfect for special occasions like Onam. In this recipe, we’ll guide you through the process of making Aviyal, along with its nutritional values, tips, and variations.
Ingredients:
- 2 cups mixed vegetables (carrots, potatoes, green beans, drumsticks, raw banana, pumpkin, jackfruit seed, tomato, and long beans)
- 1.5 cups grated coconut
- 2 tablespoons coconut oil
- 1 small onion, finely chopped
- 2 green chilies, slit
- 1 teaspoon cumin seeds
- 1/2 teaspoon turmeric powder
- 1/4 cup curd
- Salt to taste
- Fresh curry leaves for garnish
Method of Preparation:
Step 1: Prepare the Vegetables
Wash, peel, and cut the vegetables into bite-sized pieces.
Step 2: Cook the Vegetables
In a large pot, add the mixed vegetables along with the onion and green chilies. Cook until the vegetables are tender, stirring occasionally.
Step 3: Prepare the Coconut Mix
In a blender or food processor, grind the grated coconut along with turmeric powder and cumin seeds into a smooth paste.
Step 4: Combine the Vegetables and Coconut Mix
Add the coconut mixture to the pan with the vegetables. Stir well to combine, and cook for another 2-3 minutes, or until the sauce has thickened. Season with salt to taste.
Step 5: Add Curd
Add curd to the vegetables and coconut mixture in the pan for a tangy flavor.
Step 6: Garnish and Serve
Garnish the Aviyal with fresh curry leaves and serve as part of the Onam Sadya.
Nutritional Values:
Aviyal is a nutritious dish that’s rich in vitamins, minerals, and antioxidants. The mixed vegetables provide a good source of fiber, vitamins, and minerals, while the coconut adds healthy fats and protein. The dish is also low in calories and rich in flavor.
Per serving:
- Calories: 220
- Protein: 5g
- Fat: 10g
- Saturated fat: 8g
- Carbohydrates: 25g
- Fiber: 5g
- Sugar: 5g
- Sodium: 200mg
Aviyal is a traditional and delicious dish that’s perfect for Onam. With its rich flavor and nutritious ingredients, Aviyal is a great addition to the Onam Sadya. By following this simple recipe, you can make Aviyal at home and enjoy it with your family and friends.
Tips:
- Use fresh and tender vegetables: Fresh and tender vegetables will make the dish more flavorful and nutritious.
- Adjust the spice level: Modify the spice level to suit your taste preferences.
- Add other ingredients: Experiment by adding your favorite vegetables to the dish.
- Make it ahead: Aviyal can be made ahead of time and refrigerated or frozen for later use.
Additional Information:
- Aviyal with yogurt: You can add a spoonful of yogurt to Aviyal to enhance its tangy flavor.
- Aviyal with mustard seeds: Adding mustard seeds can provide an extra layer of flavor.
- Aviyal with curry leaves: Fresh curry leaves not only enhance the aroma but also add a traditional touch to the dish.
Enjoy this classic Kerala dish and bring the spirit of Onam to your home!
