Avial
Also called: avial, avil, aviyal, avial curry, kerala avial, avial (south indian), mixed vegetable avial, avial (misspelling: aviyal)
Avial is that beautiful South Indian mixed vegetable curry you often spot in Kerala sadya or a proper homely lunch. It has all the good stuff — pumpkin, beans, yam, raw banana, carrot, and a coconut-spice masala that makes every bite feel comforting and special. Fresh, earthy, and a little tangy from raw mango or tomato, it’s the kind of dish that tastes like home.
Per 1 bowl (200g)
Nutrition Facts
| Nutrient | Per bowl (200g) | Per 100g |
|---|---|---|
| Calories | 249.2 kcal | 124.6 kcal |
| Protein | 5g | 2.5g |
| Carbohydrates | 17g | 8.5g |
| Fat | 17.8g | 8.9g |
| Fiber | 10.8g | 5.4g |
| Sugar | 7.6g | 3.8g |
| Micronutrients (per 100g) | ||
| Sodium | 81.5 mg | |
| Calcium | 31.9 mg | |
| Iron | 1.01 mg | |
| Vitamin C | 94.64 mg | |
| Folate | 108.12 µg | |
What Goes Into It
Per serving (1 bowl)
gastroenterology Gut Health Insight
Avial is actually lovely for gut health because it brings together a strong fiber mix from the vegetables — about 10.8g fiber per bowl, which helps keep things moving smoothly. The raw mango/tomato adds a gentle tang and the turmeric, cumin, curry leaves, and garlic can support digestion and reduce that heavy feeling after a meal. The grated coconut and oil make it more filling, so if your stomach feels slow, pair avial with a lighter portion of rice and chew it well to help your gut handle the fiber better.
From the Shellel Blog
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download Get Shellel FreeNutrition data sourced from ICMR-NIN Indian Food Composition Tables (IFCT) and the Indian Nutrient Database (INDB 2024). Values are per standard serving and may vary with preparation method.