Aviyal - Spicy South Indian Yogurt Stew!

Yogurt has been used in the Indian cuisine for many thousands of years. The west has now discovered the many benefits of cultured milk products like yogurt. The beneficial probiotic bacteria in yogurt help in strengthening the immune system, keeping the digestive tract healthy and providing  much needed protection against infectious bacteria and viruses.

In addtion to the probiotic bacteria goodness, Yogurt is nutritionally rich in calcium, protein and also Vit D. There are a number of ways in which plain unsweetened yogurt can be incorporated into our daily diets. In India yogurt is eaten daily at the end of the meal to help cool off the palate after the spice rich food and also to help get the daily dose of beneficial bacteria. There are several dishes that have been created over the centuries with yogurt as the main ingredient.

Aviyal is a delicious stew made with fresh vegetables simmered in a yogurt sauce and spiced with cumin seeds, curry leaves and coconut. Try this heavenly dish at your next summer party and your guests will surely enjoy the taste of exotic south Indian yogurt stew!

Aviyal         ( serves 4)

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Ingredients: 

3 cups of mixed vegetables (potatoes, carrots, plantains, peas) diced small.

Approx 11/2 cups water

11/2 tsp salt

3 tbsp desiccated unsweetened coconut

2 dried red chili

1 tsp cumin seed powder

5-6 curry leaves

3 cups fresh yogurt( mixed with 1 tbsp heavy cream to prevent yogurt from splitting)

1 tsp mustard seeds, 1 red chili dried ,1 tsp oil.

Cooking instructions

1. Place mixed veggies in water and bring to a boil. Season the veggies with salt if needed. Cover and cook till veggies are tender and turn off the heat.

 2. Grind the coconut, roasted cumin powder and 1 red chili into a fine paste. Turn on the flame and add the paste to the veggies and mix well. Cook for about 2 minutes till mixture heats up. Switch off the flame.

3. Beat the yogurt with a whisk to obtain a smooth consistency and 1 tbsp of heavy cream and mix it well. Check to see if salt is needed and add salt to taste.

Making sure that the flame is switched; add the yogurt slowly, while continuously stirring.

4 Now add the spice infused oil, heat oil in a small pan, add the mustard seeds, when they splutter turn off the heat. Now add red chili, the curry leaves and pour the oil onto the aviyal and mix well. Enjoy with rice!