Anti Inflammatory Vegan Coconut Vegetable Curry (Avial)
This South Indian classic is a vibrant, deeply satisfying dish that layers tender vegetables — raw banana, carrot, potato, green beans, and winter squash — with a coarse, fragrant coconut paste and a sizzling tempering of mustard seeds and curry leaves. The result is rich and aromatic without feeling heavy, and every component earns its place on the plate. Turmeric is the quiet hero here, lending its earthy warmth and well-documented anti-inflammatory properties to the vegetables right from the first simmer. Coconut oil, fresh curry leaves, and green chiles round out a spice profile that's bold but not aggressive — the kind of heat that opens up your senses rather than overwhelming them. The coconut yogurt stirred into the paste adds a gentle tang and keeps the whole dish entirely plant-based without any compromise on creaminess or depth. What makes this approach so effective is that every ingredient is whole, recognizable, and doing real work. There are no processed shortcuts or inflammatory fillers hiding in the background — just vegetables, coconut, and spice working together the way they have for generations. The tempering step, where mustard seeds pop and curry leaves crisp in hot coconut oil, is one of those small kitchen moments that makes the whole house smell incredible and signals that dinner is going to be something special. Serve it warm with rice or flatbread and let it do exactly what good food is supposed to do.
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Learn more →Ingredients
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
- ½ tsp ground turmeric
- ¾ tsp salt, plus more to taste
- ½ 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
- ½ tsp mustard seeds
- 2 dried red chiles
- 10–12 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 12–15 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 — it should be grainy and cohesive, not completely smooth. Add 1–2 tbsp of water only if needed to get the blades moving.
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