Carrageenan Free Vegan Coconut Vegetable Curry (Avial)
This vibrant South Indian dish is a celebration of humble vegetables transformed by a rich, aromatic coconut paste ā earthy, warming, and deeply satisfying in every bite. Chunks of raw banana, carrot, potato, green beans, and squash are simmered until just tender, then folded into a coarsely blended coconut and cumin paste that clings to every piece with incredible flavor. The finishing move is a sizzling tempering of mustard seeds, dried red chiles, and fresh curry leaves bloomed in coconut oil ā that crackling, fragrant pour-over is what takes the whole dish from good to unforgettable. For anyone navigating carrageenan concerns, this recipe is a genuinely clean option. Many store-bought coconut yogurts and coconut-based products sneak in carrageenan as a thickener, but here the coconut yogurt is used in a small, purposeful amount, giving you full control to choose a brand you trust. Every other ingredient ā fresh vegetables, whole spices, grated coconut, coconut oil ā is naturally free of additives and stabilizers, so there's nothing hidden to worry about. The paste gets its body from real coconut and the yogurt's gentle tang, no shortcuts needed. It's the kind of recipe that proves eating carefully doesn't mean eating boringly.
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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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