Low Sugar Vegan Coconut Vegetable Curry (Avial)
This South Indian classic is a celebration of vegetables at their most vibrant ā tender chunks of plantain, carrot, potato, green beans, and winter squash all brought together by a thick, coarse coconut paste that clings to every piece. The paste itself is blended from freshly grated coconut, cumin seeds, green chiles, and coconut yogurt, giving the dish a rich, tangy depth that feels anything but simple. What makes this version so satisfying is that every bit of flavor comes from whole, real ingredients ā there's no sweetener hiding anywhere, just the natural earthiness of the vegetables and the warmth of the spices doing all the work. That matters more than you'd think, because a lot of jarred curry sauces and spice blends sneak in added sugar in ways that are easy to miss on a label. Here, you control everything from start to finish. The finishing touch is a sizzling tempering of mustard seeds, dried red chiles, and fresh curry leaves bloomed in coconut oil, poured over the top at the very end for a hit of crackle and fragrance that makes the whole dish come alive. It's the kind of meal that feels deeply nourishing and genuinely exciting at the same time.
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Learn more āIngredients
4 servings
For the vegetables
- 1 medium drumstick (moringa pods), cut into 2-inch pieces (optional)
- 1 medium raw banana (plantain), peeled and cut into 1-inch chunks
- 1 medium carrot, peeled and cut into 2-inch batons
- 1 medium potato, peeled and cut into 1-inch cubes
- 1 cup green beans, trimmed and cut into 2-inch pieces
- 1 cup winter squash or yam, peeled and cut into 1-inch cubes
- Ā½ tsp ground turmeric
- Ā¾ tsp salt, plus more to taste
- Ā½ cup water
For the coconut paste
- 1 cup freshly grated coconut or thawed frozen grated coconut
- 1 tsp cumin seeds
- 2 green chiles, roughly chopped
- 3 tbsp coconut yogurt
For the tempering
- 2 tbsp coconut oil
- Ā½ tsp mustard seeds
- 2 dried red chiles
- 10ā12 fresh curry leaves
Instructions
- 1
Combine the raw banana, carrot, potato, green beans, and winter squash in a large wide saucepan or kadai. Add the drumstick pieces if using. Sprinkle in the turmeric and salt, then pour in the water. Bring to a boil over medium-high heat, then reduce to medium, cover, and cook for 12ā15 minutes, until the vegetables are just tender when pierced with a knife but still hold their shape.
- 2
While the vegetables cook, combine the grated coconut, cumin seeds, green chiles, and coconut yogurt in a blender or food processor. Blend to a coarse, thick paste ā it should be grainy and cohesive, not completely smooth. Add 1ā2 tbsp of water only if needed to get the blades moving.
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