Mediterranean Diet 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 combination of freshly grated coconut, cumin, and green chiles blended with coconut yogurt creates a thick, coarse coating that clings to every piece and delivers serious depth without any heaviness. A final tempering of mustard seeds, dried red chiles, and curry leaves sizzled in coconut oil adds that irresistible crackle and aroma that makes the whole dish come alive. Plant-forward eating doesn't have to mean sacrificing richness or complexity, and this recipe is proof. The healthy fats from coconut oil and grated coconut fit naturally into a Mediterranean-style approach that prioritizes whole foods, vegetables, and minimally processed ingredients. There's no dairy, no meat, and no shortcuts ā just real produce cooked simply and finished with bold, aromatic flavor. It's the kind of meal that feels nourishing and satisfying in equal measure, whether you're serving it over rice or scooping it up with flatbread.
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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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