There’s something incredibly comforting about a warm bowl of veggies, but let’s be real—texture is everything. That’s why I’m currently obsessed with this Garden Vegetable Stew (or Aviyal, if you want to get technical!). It’s a creamy, flavorful South Indian vegetable dish that takes things to the next level with the addition of crunchy fried badis. Whether you’re trying to eat more greens or just need a cozy healthy dinner idea, this stew hits the spot. It’s perfectly spiced, loaded with fresh produce, and that crispy lentil crunch makes every bite an adventure.
Ingredients
• 4 tbsp Coconut oil or ghee
• 2.1 oz / 60 g Dried urad dal badis OR 1.6 oz / 45 g dried moong dal badis, cracked into small bits
• 8.1 oz / 230 g Boiling potatoes approx. 2 medium, peeled and cut into 0.75-inch cubes
• 6.0 oz / 170 g Carrots approx. 2 medium, sliced 0.25-inch thick
• 6.0 oz / 170 g Green beans, trimmed and cut into 0.5-inch pieces
• 6.0 oz / 170 g Yam approx. 1 medium, peeled and cut into 0.75-inch cubes
• 8.1 oz / 230 g Zucchini approx. 2–3 medium, sliced 0.25-inch thick
• 4.1 oz / 115 g Bell pepper green, red, or yellow, stemmed, seeded, and cut into strips
• 0.5 cup Fresh peas or frozen baby peas, defrosted
• 5.4 fl oz / 160 ml Water
• 1 tsp Turmeric powder
• 6 to 8 Fresh curry leaves
• 2.1 oz / 60 g Shredded fresh coconut
• 4.0 fl oz / 120 ml Plain yogurt
• 2 Hot green chilies, seeded and minced, adjust to taste
• 2 tsp Salt
Instructions
1. Heat the coconut oil or ghee in a large, heavy-bottomed pan over moderate heat. Add the cracked dal badis and stir-fry until they turn a rich, reddish-brown color.
2. Add the potatoes, carrots, green beans, yam, zucchini, bell peppers, and fresh peas (if using) to the pan. Pour in the water, then stir in the turmeric and curry leaves. Bring the mixture to a boil.
3. Once boiling, reduce the heat to low, cover the pan, and simmer for about 30 minutes, stirring occasionally. Cook until the vegetables are fork-tender and have absorbed most of the liquid. If needed, add a small splash of water to prevent sticking.
4. While the vegetables simmer, combine the shredded coconut, plain yogurt, and minced green chilies in a small bowl. Whisk until smooth.
5. Once the vegetables are tender, stir in the coconut-yogurt mixture, salt, and defrosted peas (if using). Gently combine, cover, and let it sit off the heat for a few minutes to warm through. Serve immediately.
Nutritional Information
• Calories: 265 kcal
• Total Fat: 13.5g
• Saturated Fat: 11g
• Cholesterol: 5mg
• Sodium: 770mg
• Total Carbohydrates: 32g
• Dietary Fiber: 6g
• Sugars: 6g
• Protein: 7g
• Calcium: 60mg
• Iron: 2mg
• Potassium: 580mg
Pro Tips
• For extra crunch, fry all the badis as instructed, but set half aside. Crush them slightly and sprinkle over the finished stew just before serving for a great textural contrast.
• To prevent the yogurt from curdling, turn the heat to its lowest setting or completely off before stirring in the coconut-yogurt mixture. Never let the stew boil after adding the yogurt.
• Cut harder root vegetables like potatoes and carrots slightly smaller than softer ones like zucchini. This ensures all the vegetables become perfectly tender at the same time.
• Using coconut oil is the secret to an authentic Kerala flavor. It adds a distinct aroma that pairs perfectly with the curry leaves and fresh coconut.
• To control the spice level, slit the green chilies lengthwise instead of mincing them. This infuses the stew with flavor and allows you to easily remove the chilies before serving.
FAQ
Q: Can I make this vegetable stew vegan
A: Yes, this recipe is easily adapted for a vegan diet. Simply use coconut oil instead of ghee, and substitute the plain dairy yogurt with a thick, unsweetened plant-based yogurt, such as coconut or cashew yogurt, to maintain the rich and creamy texture.
Q: How can I add more protein to this vegetarian stew
A: This stew already contains protein from the urad dal badis and yogurt. To increase it further, you can add a cup of cooked chickpeas or some cubed firm tofu along with the other vegetables. Serving it with a side of quinoa also boosts the overall protein content.
Q: What can I substitute for dal badis
A: If you can’t find dal badis, you can create a similar crunchy texture by pan-frying some cooked lentils or chickpeas until crispy and adding them at the end. For a different but equally delicious texture, you could also top the stew with roasted cashews or sev (crispy chickpea flour noodles).
Q: How do I store and reheat leftover Garden Vegetable Stew
A: Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm the stew on the stovetop over low heat. Avoid boiling or using high heat in the microwave, as this can cause the yogurt-based sauce to separate or curdle.
