High Protein Rich Food is an essential part of a healthy diet, and vegetarians often worry about getting enough protein from plant-based sources. High Protein Rich Food options like legumes, beans, and lentils are excellent choices for vegetarians, providing all the essential amino acids needed for muscle growth and repair. Incorporating High Protein Rich Food into your diet can be easy and delicious, with options like tofu, tempeh, and seitan offering versatile and protein-packed alternatives to meat.
As a vegetarian, it’s essential to consume a variety of High Protein Rich Food sources to ensure you’re getting all the nutrients your body needs. High Protein Rich Food can also help with weight management, as protein takes more energy to digest, keeping you fuller for longer. By making High Protein Rich Food a priority in your diet, you’ll be supporting overall health and wellbeing. With a little creativity, High Protein Rich Food can be a tasty and satisfying part of your vegetarian lifestyle.
High Protein Rich Food – Aviyal
Aviyal is a curry that is only for Malayalis. Many stories are told about it. One story is that it was made by Bhimasena’s mother Kunti Devi to relieve his fatigue. It is also said that it was made by some expert cook using all the vegetables that were left over after a big meal. Whatever it is, it is a curry that is loved by every Keralite, regardless of caste, religion or region. It also has the advantage of being a dish with high nutritional value because it contains a variety of vegetables. It requires good experience to make it with good taste and unique aroma.
To make good Aviyal, you need to be very careful from selecting the pieces to cutting and grinding. You should pay attention to the size (i.e. volume) of each piece and the ratio of the pieces. This is not a curry that can be added to anything you have on hand. There is a big difference in taste between the Onam aviyal made during Onam and the Vishu aviyal made with jackfruit and other seeds. Various types of aviyal are made in different parts of our country, such as spinach aviyal, tomato aviyal, jackfruit aviyal, and kattaviyal.
The aviyal should be cut lengthwise. Cut the cucumber, and snake gourd into pieces about two inches long and about a quarter of an inch thick. Cut the drumstick a little longer than this. The length is increased for the convenience of taking it out while eating.
A lot of coconut should be added to the aviyal. Good green coconut is best.
Now let’s look at the method of making various types of aviyal.
Regular Aviyal
(For 10-12 people)
Ingredients
Chopped cucumber or cucumber – 3 cups
Chopped yam – 1 cup
Chopped jackfruit – 1 cup
Chopped Long Bean (Achinga) – 1 cup
Chopped snake gourd – 1 cup
Chopped Drumstick – 2 cups
Green chillies (split lengthwise) – 12-15 pieces
Salt – 1 teaspoon
Water – 1 cup
Turmeric powder – 1 teaspoon
Tamarind – the size of a small lemon
Grated coconut – 2 cups
Jumin seeds – 1 teaspoon
Red Chillies – 4 pieces
Curry leaves – 4 stalks
Cooking oil – 2 tablespoons
Method
Wash all the pieces and fry them. Wash the green chillies, split lengthwise and add them without leaving any residue. Add salt and turmeric powder and mix well. If desired, you can add half a cup of water. (Even if you don’t add it, there is no harm. The water will be released automatically when the pieces are cooked in the fire.) Cover the pieces with a banana leaf and cover it with a plate that fits over it. Cook on low heat.
Add a pinch of coconut and turmeric powder and grind it. Grinding means grinding it a little more than grinding it. It means not grinding it more. Cumin seeds, onions and curry leaves should be added to it at the end and crushed. Set this aside.
Boil the pieces for about ten minutes and open it, stir and close it. Before stirring and closing it, check if the yam is cooked. If the yam is hard to squeeze, wash the tamarind and squeeze it with a little water and add it and close it. When it boils well, take it out and add the arappu, add coconut oil and curry leaves, stir and close it and set aside. Aviyal is ready.
Aviyal with Jackfruit
(For 8 – 10 people)
Ingredients
- Jackfruit, peeled and split into two halves – 1 cup
- Cucumber, chopped – 3 cups
- Chopped fenugreek – 1 cup
- Chopped moringa – 1 cup
- Achinga – 1 cup
- Chopped green chillies – 10-12 pieces
- Salt – to taste
- Turmeric powder – ½ teaspoon
- For the gravy
- Grated coconut – 2 cups
- Cereal seeds – ½ teaspoon
- Red chillies – 3 pieces
- Curry leaves – 3 sprigs
- Turmeric powder – a pinch
For the tamarind
- Mango (depending on tamarind) – about half
- Coconut oil to add at the end – ¼ cup
Method
The method of preparation is the same as that of regular Aviyal.
In Kerala, this type of Aviyal is made in the months of March, April and May. The reason for its unique taste is jackfruit. If we add our own moringa and good local mangoes, no other curry can beat this aviyal.
When adding mango, we can also add five or six jackfruits, torn lengthwise to the size of a piece of aviyal. The jackfruits are added with the mangoes to prevent them from burning and becoming soggy.
Spinach Aviyal
(For 8 – 10 people)
Ingredients
- Spinach (red) – 500 grams
(The stem and the stem attached to the leaves should be chopped lengthwise. Only the leaves should be cut in the middle and kept aside.) - Cucumber, chopped – 3 cups
- Jacquard, peeled and quartered – 1 ú cup
- Water – ½ cup
- Salt – 2-2½ teaspoons
- Turmeric powder – ½ teaspoon
- Chili powder – ½ teaspoon
- Green chilies (broken) – 6 pieces
For the filling
- Grated coconut – 2½ cup
- Jumin seeds – ½ teaspoons
- Red chilies – 3 pieces
- Curry leaves – 2 sprigs
- For the tamarind
- Green mangoes – two or three pieces according to the tamarind
- To add at the end – 3 tablespoons of coconut oil
Method
Clean the spinach stem and cut it lengthwise Take the chopped cucumber and the jackfruit in a stone pan. Add water, salt, turmeric powder, chili powder and chopped green chilies and stir and cook in the oven.
Grind the ingredients for the arap. Do not grind too much.
When the jackfruit is roasted, the other pieces will also be roasted. Remove the lid and add the chopped green mango and the leaves, stir and close the pan again and cook. The leaves and mango will cook quickly. It does not take much time. Remove the lid and grind it, stir and add coconut oil and the spinach aviyal is ready.
It will have a nice red color. It will also have a taste that everyone likes. It is better to add mango to this. It will not be good if you add tamarind.
You can make this aviyal using spinach and mango itself. It will be better if you add spinach, jackfruit and mango without adding cucumber.
Kattaviyal (Aviyal)
(For 8-10 people)
Ingredients
- Papaya (1 medium-sized) – 4 cups
- Chopped Yam (200 grams) – 2 cups
- Colocasia (2 stalks) – 4 cups
- Green Chillies – 5 – 6 pieces
- Chili Powder – 1 teaspoon
- Turmeric Powder – ½ teaspoon
- Salt – 2 teaspoons
- Water – ½ cup
- Tamarind – as much as a lemon
- Grated coconut – 2 ½ cups
- Jumin seeds – ½ teaspoon
- Red Onion- 2 pieces
- Vegetable oil – 2 tablespoons
- Curry leaves – 2 sprigs
Method
No one should be afraid of hearing the word wild rice, right? It is called wild rice because it is made with potatoes, fenugreek stalks and many other wild vegetables that grow naturally in the fields. This is also delicious with any local dish. One of its ingredients is given below. The method of preparation is the same as described above.
Peel the skin of the kapalanga and cut it into rings about two inches long. Remove the seeds, wash it well and cut it into two inches long and a quarter inch thick. Peel the yam in the same way, wash it and cut it into the same size. Peel the black skin of the yam and cut it into the same size as the other pieces. Wash all the pieces thoroughly and fry them in a pan with chili powder, turmeric powder, salt and a little water. When the pieces are cooked, the water will be released on its own. Therefore, you do not need to add water, or if you do add it, just a little is enough.
Remove the lid once in a while and stir the pieces. You can also add the tamarind washed and squeezed water to it.
Grate the coconut, a little turmeric powder, cumin and red onion. Add tamarind and boiled avyal pieces, turn off the heat and add the arappu. Stir, add coconut oil and curry leaves, stir again and the avyal is ready.
General Instructions for Aviyal Cooks
1.You do not need to add water to cook the aviyal. When the pieces are hot and cooked, the water required for cooking will be produced by itself. For beginners, it is said to add half a cup of water.
Instead of water, you can add a spoonful of coconut oil to the pieces and stir them and put them in the oven to cook.
Be careful not to overcook the pieces. Especially the yam. If they get too mushy, the aviyal will taste like worms. To prevent them from getting mushy, add tamarind as soon as you squeeze the piece.
Just control the heat and let it burn. Especially if you do not add water.
It is not necessary to cover it with banana leaves. This is done to give the aviyal a good aroma. This method stops the steam (talema) with a kind of double locking.
When you say stir and mix, you only need to stir to mix. Do not stir. Do not pour the arap and mix it. Do not boil the arap.
If you are cooking on gas, turn off the gas and immediately stir the arap. Remember that the heat of the pan or the stone pot is enough for the arap.
The best way to make apiyal is the stone pot or the pan.
Instead of tamarind and mango, you can add good sour curd. Then do not add onion to the arap.