Скачать или смотреть Avial: The Vegetable Dish Your Low FODMAP Diet Needs

Avial is one of Kerala’s most loved dishes — a creamy coconut-based vegetable curry usually served in a sadya. 🌿

Since my husband has IBS, I’ve adapted this recipe with low FODMAP principles so it’s gentler on the gut while still keeping all the authentic flavors. ✨

🌿 Ingredients (all cut into 1-inch pieces)
• French beans
• Snake gourd
• Drumstick
• Carrots
• Pumpkin
• Ash gourd
• Eggplant
• Ivy gourd
• Shallots (optional — only if tolerated)
• Green chilli (adjust to your spice tolerance)
• ½ tsp turmeric powder
• Salt, to taste
• Water, as needed

For the coconut paste:
• ½ cup grated coconut
• 1 small piece garlic (optional, skip if sensitive)
• ¼ tsp turmeric powder
• ½ tsp cumin powder
• 3–4 tbsp curd (or lactose-free yogurt, if needed)

For tempering:
• 1–2 tsp coconut oil
• A few curry leaves

🥣 Method
1. In a clay pot (chatti) or pan, add all the chopped veggies, turmeric, salt, and just enough water. Cover and cook until the vegetables are tender.
2. Grind the coconut, garlic (if using), turmeric, cumin, and curd into a coarse paste.
3. Add this paste to the cooked veggies and mix gently without mashing them.
4. Drizzle coconut oil, add curry leaves, cover again, and cook for 5 more minutes until the excess water evaporates.
5. Rest for 5 minutes, then serve hot with rice and other side dishes.

👩‍🍳 Follow the simple steps to make this gut-friendly version at home and enjoy it with hot rice!

💡 Tip: Adjust or skip shallots/garlic if you’re sensitive to them.

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