Breastfeeding Friendly Vegan Coconut Vegetable Curry (Avial)
This vibrant South Indian dish is a celebration of vegetables ā tender chunks of plantain, carrot, potato, green beans, and squash all brought together in a fragrant, creamy coconut paste. The turmeric running through every bite isn't just beautiful; it's a time-honored ingredient that many nursing parents actively seek out for its nourishing reputation. The coconut base here is genuinely rich and satisfying, made from freshly grated coconut blended with cumin and coconut yogurt into a coarse, aromatic paste that clings to every piece of vegetable in the best possible way. What makes this dish especially appealing when you're feeding yourself and a little one is how clean and whole the ingredient list is ā no processed shortcuts, no mystery additives, just real produce and pantry staples you can feel good about. The finishing tempering of mustard seeds, curry leaves, and coconut oil sizzled together and poured over the top is the kind of step that transforms a good dish into a great one, adding a smoky, crackling depth that's hard to describe but impossible to forget. It comes together in a single wide pan, which is a genuine blessing when energy is at a premium. Serve it warm with rice or flatbread and let it do all the work.
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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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