How many calories does one serving of Avial have?
One serving (212 grams) of Avial gives 224 calories. Out of which carbohydrates comprise 56 calories, proteins account for 15 calories and remaining calories come from fat which is 154 calories. One serving of Avial provides about 11 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.
Avial recipe serves 4 with 850 grams made, having a serving size of 212 grams.
224 calories for 1 serving of Avial Recipe, Kerala Aviyal Recipe, Cholesterol 4 mg, Carbohydrates 13.8g, Protein 3.7g, Fat 17.1g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Avial Recipe, Kerala Aviyal Recipe.
See avial recipe | aviyal recipe | South Indian avial | Kerala avial | with 35 amazing images.
avial recipe is also called aviyal in South India. Learn how to make Kerala avial recipe.
Avial is a traditional mixed vegetable dish that originated in Kerala cuisine, but gained an equal fanfare in Tamil nadu cuisine as well. Rare is the wedding or festive menu that does not include avial!
Sadya, a traditional feast of Kerala always includes avail which is served with other vegetables , rice, pickles spread out on a plantain leaf.
I share a time-honored method of making a delicious avial with mixed vegetables, fresh coconut, curry leaves, coconut oil and curd ( yogurt, dahi).
The key to making excellent avial is to pay equal attention to the visual appeal – vegetables with contrasting colours such as carrot, beans, pumpkin etc are chosen, sliced evenly into thin 1 inch long pieces, and cooked to a crunchy consistency. If you’ve done this, you’ve crossed half the bridge successfully!
Serve avial with steamed rice, sambar, pickle for a complete South Indian meal.
pro tips for avial recipe. 1. Using coconut oil to cook South Indian food is a healthier option than processed seed oil. 2. You can mix and match the vegetables used for making avail based on what is in your kitchen and in season. 3. We first half cooked drumsticks ( Saijan ki phalli ) as they take the longest time to cook and then added all the vegetables. 4. Cut your vegetables (drumsticks, French beans, carrots, yam (suran), red pumpkin (bhopla / kaddu), raw banana and brinjal (baingan / eggplant) to 25 mm. (1") pieces, like French fries or thin long sticks.
5. Put the raw banana pieces in water to prevent them from turning black. 6. Remember that vegetables must be added to boiling water to retain their colour. If you add vegetables to cold water and cook them they will lose their colour.
Is Avial healthy?
Yes for some and no for others.
Let's understand the Ingredients.
Drumsticks : Drumsticks being low in calories and low in carbs, you can enjoy it in the quantity you want. The high fiber in drumsticks helps to manage and prevent many diseases like Diabetes, Heart Disease, High Cholesterol by adding bulk and releasing the sugar slowly into the blood stream. Drumstick is super rich in Vitamin C is and antioxidants. See detailed benefits of drumsticks.
French Beans ( Fansi ) : French Beans are rich in folic acid. A deficiency of folic acid can also lead to anaemia, as like iron they are equally necessary to make red blood cells. Without enough folic acid, you can get easily tired. Pregnant women can also benefit from its folic acid count. It’s effective to achieve weight loss, overcome constipation, control blood sugar levels, treat high cholesterol as well as prevent cancer. See here for detailed 15 benefits of french beans.
Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include them in your daily diet.
Brinjal (baingan, eggplant) : Foods like Brinjal have a low glycemic index and are good for weight loss. Brinjals are a very good source of fibre. It also prevents blood glucose from shooting up and is good for diabetics. Brinjals are rich in folate, which is required for producing Red Blood Cells (RBC’s) and also helps to prevent anaemia. See all the 7 amazing benefits of baingan.
Benefits of yam, ratalu, suran : Yams are a good source of dietary fiber; vitamin C, manganese. Yams are a good source of both potassium and vitamin B6, two nutrients that your body needs every day. Vitamin B6 helps your body break down a substance called homocysteine, which can cause damage to blood vessel walls. High intakes of vitamin B6 have been shown to reduce the risk of heart disease.
Raw banana benefits : Raw bananas are good for heart as they are rich in potassium. Rich in vitamin C, vitamin B6 and good for the kidney. Raw bananas are healthy and very good for people with diabetes . The best way for diabetics is to consume raw banana in boiled or cooked form.
Coconut Oil : Use coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts. Coconut oil is a medium chain triglycerides (MCT’s). Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance. The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil.
Can diabetics, heart patients and over weight individuals have Avial ?
Yes. Reduce the amount of coconut oil by half.
The high fiber in drumsticks helps to manage and prevent many diseases like Diabetes, Heart Disease, High Cholesterol by adding bulk and releasing the sugar slowly into the blood stream.
French Beans are rich in folic acid. A deficiency of folic acid can also lead to anaemia, as like iron they are equally necessary to make red blood cells.
Can healthy individuals have Avial ?
Yes. Coconut oil is a medium chain triglycerides (MCT’s). Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance.
Avial is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
- Vitamin C : Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 79% of RDA.
- Phosphorus : Phosphorus works closely with calcium to build bones. 34% of RDA.
- Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves, broccoli, capsicum etc. 30% of RDA.
- Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 24% of RDA.
What roti to have with Avial?
bajra roti recipe | bajre ki roti | healthy pearl millet roti | Rajasthani bajra roti | Sajje Roti |