Gut Friendly Vegan Coconut Vegetable Curry (Avial)
This vibrant South Indian dish is a celebration of tender vegetables wrapped in a fragrant, coarse coconut paste ā earthy, gently spiced, and deeply satisfying without being heavy on the stomach. The combination of raw banana, carrot, potato, green beans, and winter squash gives you a wide range of fiber-rich produce that works together beautifully rather than overwhelming any single flavor. Coconut yogurt brings a subtle tang and creaminess to the paste while keeping the whole dish entirely plant-based and easy to digest. The spicing here is thoughtful rather than aggressive ā turmeric, cumin, and green chiles add warmth and depth without the kind of heat that can leave sensitive stomachs unhappy. A quick tempering of mustard seeds, dried red chiles, and fresh curry leaves in coconut oil finishes everything with a pop of aroma that makes the dish feel restaurant-worthy at home. Because every component is whole, recognizable, and free from processed additives, this is the kind of meal you can feel genuinely good about eating. It's comfort food that actually comforts ā not just in the moment, but long after the last bite.
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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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