Mixed Vegetables with Coconut Sauce (Aviyal) - PCOS-Friendly Recipe

Servings: 6

Lunch

This Mixed Vegetables with Coconut Sauce (Aviyal) is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by Maya Kaimal This quintessential Kerala vegetable curry marries many of the best ingredients of the region: coconut, curry leaves, green chiles, and a host of tropical vegetables. All the vegetables are cut into batons and poached in a spiced yo

Ingredients

2 medium boiling potatoes, peeled and cut into 2- by 1/4-inch sticks (about 2 cups)
2 medium carrots, cut into 2- by 1/4-inch sticks (about 2 cups)
1 small fresh green chile, such as serrano, Thai, or jalapeño, slit lengthwise with stem end intact
1/8 teaspoon hot red pepper flakes
1/8 teaspoon ground turmeric
1 3/4 cups water, divided
1 1/4 teaspoons salt
1 medium zucchini, peeled and cut into 2- by 1/4-inch sticks (about 2 cups)
1/2 cup frozen peas
1 cup grated dried unsweetened coconut
1 teaspoon ground cumin
1/8 teaspoon cayenne pepper
1 cup plain yogurt (not Greek-style)
15 to 20 fresh curry leaves (optional)
1 tablespoon coconut oil (optional)

Instructions

Bring potatoes, carrots, chile, red pepper flakes, turmeric, 1 cup water, and salt to a boil in a 3- to 4-quart heavy pot, then simmer briskly, uncovered, until vegetables are almost tender, about 5 minutes. Add zucchini and peas and simmer 1 minute more.
Meanwhile, blend coconut, cumin, cayenne, and remaining 3/4 cup water in a blender or food processor to a medium-fine paste.
Add coconut mixture to vegetable mixture along with yogurt. Simmer, uncovered, stirring occasionally, until vegetables are tender and flavors have blended, 12 to 15 minutes. If mixture becomes too thick to simmer, add more water.
Serve sprinkled with curry leaves and drizzled with coconut oil, if desired.

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Frequently Asked Questions

Is Mixed Vegetables with Coconut Sauce (Aviyal) good for PCOS?

Yes, this Mixed Vegetables with Coconut Sauce (Aviyal) recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

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.

Comments

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