Southern Indian Mixed Vegetable Dish: Avial - PCOS-Friendly Recipe
This Southern Indian Mixed Vegetable Dish: Avial is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 2 1/2 tablespoons vegetable oil
- 1/2 medium onion, sliced
- 1 to 2 green chiles, sliced in half lengthwise
- 1 teaspoon cumin seeds
- 2 medium carrots, peeled, and chopped
- 2 medium potatoes, peeled, and cut into chunks
- 3/4 teaspoon ground turmeric
- Kosher salt
- 1/2 cucumber, halved lengthwise, seeds removed, and chopped into 1/2-inch pieces
- 3 1/2 ounces green beans, topped, tailed, and chopped into thirds
- 2 ounces shallots, peeled, and halved
- 1/2 ounce fresh ginger, peeled, and roughly chopped
- 2 1/2 ounces desiccated coconut or finely chopped unsweetened flaked coconut, soaked in water to just cover
- 2 small handfuls frozen peas
- 12 fresh or dried curry leaves*
- 5 to 6 tablespoons plain yogurt
- 1 tablespoon coconut oil, optional
- Serving suggestion: Basmati rice
Instructions
- Heat the oil in a large nonstick pan. Add the onion, chiles, and cumin, and cook until the onions are soft and beginning to color.
- When the onions are cooked, stir in the carrots, potatoes, turmeric, and salt. Cover the pan and cook over a low heat, stirring often. If necessary, add a splash of water to prevent the vegetables from burning.
- After about 15 minutes, add the cucumber and beans. Cover the pan again and cook for another 5 to 10 minutes, or until all the vegetables are tender.
- Meanwhile, put the shallots, ginger, and coconut (complete with its soaking liquid) into a blender. Blend to a fine paste before adding to the pan, along with the peas. Cook for a further 5 minutes, stirring thoroughly. Tear the curry leaves into the pan, and stir in the yogurt.
- To serve the dish, take the pan off the heat and pour the coconut oil over the vegetables, if using. Spoon the mixture on to 6 serving plates and serve with basmati rice.
- NotesThis recipe is deceptively easy and adapts to most vegetables.
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Frequently Asked Questions
Yes, this Southern Indian Mixed Vegetable Dish: Avial recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 6 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
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