Cooked with coconut and lots of love, Avial is one of the most popular dishes from the Onam Sadhya. It's a light curry dish made with a mix of different veggies like french beans, raw papaya, gourds, cabbage, carrots, jackfruits, etc. Coconut oil is an important part of this dish. Also, it’s a suitable dish for people with diabetes as it is very high in fibre and is easy on the stomach, even more so if people have it with brown rice.

Here's how it is made -

No of Servings: 4

Ingredients:

White pumpkin	50 gm
Carrots	1 small
French beans	6-8 Nos
Yellow pumpkin	50 gm
Raw banana	½ medium
Yam (suran)	50 gm
Green peas	¼ cup
Cowpea pods (Lobia)	6-8 nos
Broad beans (Avarakka/ papdi)	6-8 Nos
Drumstick	2 Nos
Coconut (scraped)	½ cup
Cumin seeds	2 tsp
Green chillies	6-8 Nos
Garlic	5 cloves
Onion	1 medium
Curry leaves	3-4 sprigs
Coconut oil	1 tsp.
Curd	½ cup
Salt	To taste

Nutritive Value per serving:

Energy	138 kcal
Protein	4.5gm
Carbohydrate	12 gm
Total Fat	7.7gm
Fibre	6.2 gm

Method:

• Peel and wash carrots, yellow pumpkin, white pumpkin, raw banana, yam and drumstick.
• String the french beans, cowpea pods and broad beans.
• Cut all the vegetables into finger sized pieces measuring 2” in length.
• Wash the green peas, green chilies and curry leaves.
• Grind scraped coconut, cumin seeds and garlic to coarse paste.
• Peel, wash and slice onion and slit green chilies length-wise into 2 pieces.
• Make a layer of carrots, yellow pumpkin, white pumpkin, raw banana and yam.
• Make the second layer with the remaining vegetables.
• Cook the vegetables in 1 cup of water and salt.
• When the vegetables are almost done add the coconut mixture and curd.
• Bring to simmering point and remove from the flame.
• Mix coconut oil.

It is vital to stick to proper meal plans and exercise routine, and monitor sugar levels consistently. While this recipe is suitable for people with diabetes, it is advisable to monitor your blood sugar levels before you eat and after 2 hours of consuming your meal. One should use glucometers to test the readings and store data in order to observe patterns in fluctuations if any. Additionally reading helpful tips helps one maintain healthy habits. Consulting with a physician/doctor is advised whenever required.

This article is validated by dietitians Geeta Shenoy (BSc - Dietitics / Nutrition, Post Graduation Diploma in Dietetics, Registered Dietician /Nutritionist, Sports Nutritionist, 29 Years Experience), Previously Geeta Shenoy was associated with S. L. Raheja Hospital, All India Institute of Diabetes.
Disclaimer: Information provided is void of any representation and warranty as to the reliability, accuracy, timeliness, usefulness, adequacy or suitability of the information provided and is not a substitute for professional medical expertise or treatment for medical conditions, actions, applications of medication for personalized medical advice consult a doctor or other appropriate medical professional . Always seek advice from physician/ doctors for queries regarding any medical conditions