Avial Recipe

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Ingredients:

Serving

potato - 1
pumpkin - 1/2 cup
white pumpkin - 1/2 cup - will find it in asian/indian stores
cayote - 1/2 cup - optional - will find it in asian/indian stores
carrot - 1/2 cup
green beans - 1/2 cup
salt
1/2 cup grated coconut
1/4 cup yoghurt
2-3 green chillies
curry leaf a sprig

Directions:

Cut all the vegetables into matchsticks (1/2 thick and 1.5 long).
Take a pan and add all the vegetables and curry leaf. Make sure to add the pumpkin last and only after the other vegetables are fairly tender. Pumpkin cooks very fast and it may turn mushy. Add water to the pan so that it is 1/2 above the vegetables. Add a tsp of salt and cook till all the vegetables are tender.
In a blender make a paste of coconut and green chillies try not to add too much water. Add it to the vegetable and gently mix it making sure not to break the vegetables. Let the mix come to a boil. Take yoghurt in a bowl and beat it nicely. Set the gas on low and once the boiling stops slowly add the yoghurt to the vegetable mixture. Keep stirring making sure the yoghurt doesn't cuddle. Cook on low for 5 mins. Serve it hot with rice.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	108.46 Kcal (454 kJ)
Calories from fat	94.5 Kcal
		% Daily Value*
Total Fat	10.5g	16%
Sodium	1.2mg	0%
Potassium	97.5mg	2%
Total Carbs	2.1g	1%
Dietary Fiber	0.6g	2%
Protein	1.2g	2%
Vitamin C	0.9mg	2%
Iron	0.6mg	3%
Calcium	3.3mg	0%

Amount Per 100 g
Calories	242.17 Kcal (1014 kJ)
Calories from fat	211 Kcal
		% Daily Value*
Total Fat	23.44g	16%
Sodium	2.68mg	0%
Potassium	217.69mg	2%
Total Carbs	4.69g	1%
Dietary Fiber	1.34g	2%
Protein	2.68g	2%
Vitamin C	2mg	2%
Iron	1.3mg	3%
Calcium	7.4mg	0%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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