Dr. Padma Garvey

The plant-based Doctor Mom 

Avial  (Vegetable and Coconut Stew)

Prep time  30 minutes

Cook time  30 minutes

Serves 4

Fat calories: 25%/serving with coconut

Fat calories: 8% /serving without coconut


All the vegetables should be chopped roughly the same size, about the size of a grape

1/3 head of cauliflower

2 carrots, do not peel

one medium red skinned potato (leave skin on)

1 and 1/2 cup green beans

one cup baby lima beans (frozen is fine)

two jalapenos

one tablespoon of cumin seeds

1/3 packet of silken tofu with one tablespoon of lemon juice, puree

two tablespoons of shredded unsweetened coconut

1/2 teaspoon of salt

1/4 teaspoon of black pepper

1 teaspoon of olive oil

1/2 teaspoon of turmeric

five curry leaves (optional)

1 teaspoon of black mustard seeds

1/4 teaspoon of hingh powder

Place all the vegetables except for the jalapenos in a microwave safe dish and microwave for 8 minutes.  In a blender, place coconut, jalapenos, and cumin seeds with one cup of water and puree.  In a large pot, heat oil.  Add the mustard seeds and hingh powder.  When the mustard seeds pop add all the vegetables and coconut puree, salt, pepper, jalapenos, curry leaves, and turmeric.  Cover and let it cook until vegetables are tender.  Meanwhile in blender mix tofu with lemon juice.  Add tofu mixture to the vegetables at the very end and take off heat.

Eat with roti, brown rice, quinoa, millet, or whole wheat tortillas