Vegetable Minestrone soup (Vegan,Paleo, AIP)

I am sure you will agree that there is no food more comforting than a warm bowl of soup.  In my house they are welcome on any nights but especially on cold, wintery nights. Although spring is here, last weekend ended up being chilly. As I was wondering what to cook for dinner on sunday night, I noticed that there were a lot of different vegetables leftover in the refrigerator. So what better meal than a soup to be able to use all of them?

I make this ‘fridge clean up’ soup quite a lot. And usually it is on sunday nights.  Best part about soups is that you can create variations by just changing the combination of vegetables and the spices used. Before I went paleo, I used to make Minestrone soup all the time where I would add vegetables to the beans and use tomatoes to make the typical Italian favorite. So now I decided to make some changes – since I wasn’t going to add the beans, I decided to add in more of the starchy vegetables like turnip and taro root.

And I used my favorite substitute for tomatoes – cranberries!  The soup turned out fabulous. The family ate it with some whole grain bread while I had mine with a small piece of boiled yucca on the side. Yes and that’s how I got the idea of adding the grated yucca on top!  I couldn’t resist – the grated yucca looked so much like grated mozzarella! But tasted so much better 🙂 Yum! 

Vegetable Minestrone soup (Vegan,Paleo)
Recipe type: Appetizer, Main course
Cuisine: Italian, Fusion
Prep time: 
Cook time: 
Total time: 
A vegan and Paleo version of the Italian Minestrone soup - hearty and comforting with a variety of vegetables cooked in a delicious blend of Italian and Mexican spices
  • 1 tbsp olive oil
  • 1 medium onion chopped
  • ½ cup chopped celery
  • 2 large cloves of garlic chopped
  • ½ inch piece of ginger
  • 1 bay leaf
  • ½ of a large purple turnip, chopped about 1 cup
  • 2 medium size taro root, peeled and diced
  • ½ cup green beans, cut into 1 inch pieces (skip for AIP)
  • 1½ tsp sea salt
  • ¼ tsp red chilli powder or cayenne pepper ( omit for AIP)
  • 1 tsp dried thyme
  • 1 tbsp dried oregano
  • 2 tbsp dried parsley
  • ½ tsp cumin powder (omit for AIP)
  • 1 tsp coriander powder (omit for AIP)
  • 1 cup chopped pumpkin
  • 1 cup shredded purple cabbage
  • 1 cup cubed zucchini or smooth gourd
  • 6-8 frozen or fresh cranberries
  • 6 cups water
For garnish:
  • Boiled yucca, grated
  1. In a large cooking pot, heat the oil. Then add the chopped onions and celery.Saute for about 2 minutes.
  2. Next add the garlic and ginger and the bay leaf. Sauce for a minute.
  3. Then add the turnip, taro root and green beans. Add the salt and all the spices. Stir for a minute.Then cover the pot with a lid and turn heat to low. Cook for about 5 minutes.
  4. Next add the pumpkin, cabbage, the zucchini (or gourd) and the cranberries. Add the water and cover and cook on low heat for about 20 minutes or until all the vegetables are cooked.
  5. Check for seasoning and add salt or pepper as needed. Turn heat off.
  6. Serve soup warm with grated boiled yucca on top!
You can use any combination of vegetables. Just add the hard ones first to allow for more cooking time for them.
For AIP version, skip the green beans, cumin, coriander and cayenne powder

Mixed vegetables in coconut sauce || Kerala ‘Avial’ (Vegan, Paleo, AIP)


Avial (pronounced as Aveeh-ial) is a delicious and sumptuous mixed vegetable dish that is essentially very simple to make (if you follow the directions carefully!) I would say the only  complicated part of this dish is the use of many different vegetables and the different cooking times that they require.   Avial is made with a mix of hard vegetables like green(raw) plantain, chembu (taro root),  suran (elephant’s foot) etc.  as well as soft vegetables like white pumpkin (bhopla),  green beans, carrots, eggplant etc.  Avial is an absolute must in any sadya.  Sadya is a traditional vegetarian feast and is served at weddings, festivals like Onam and Vishu and any other auspicious functions.   As I mentioned before, the only challenging part in making avial is to make sure all the different vegetables are cooked to proper consistency (and not overcooked) otherwise the avial will not taste good.

Because of the many different vegetables used in this dish, it is a very healthy and also a very satiating dish.  Hence you can just serve it with rotis or any other bread for a complete meal. Since I am on a Paleo diet of late, I make Avial almost every week. Avial along with grilled fish is a perfect paleo meal!

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Mixed vegetables in coconut sauce (Avial)
Recipe type: Main course
Cuisine: Kerala, South Indian
Prep time: 
Cook time: 
Total time: 
Serves: 4-6
Avial is a traditional Kerala dish of mixed vegetables cooked and smothered in a sauce made with coconut, cumin and turmeric and garnished with fresh curry leaves and coconut oil
  • 1 Green(raw) Plantain , scraped to remove strings and chopped into 1 inch long pieces - do not remove skin
  • 3 medium size taro root(arabi in hindi or chembu in malayalam), skin scraped and cut into 1 inch cubes
  • Green beans, cut into about 1 inch long pieces, about 2 cups
  • Carrots, cut into 1 inch long pieces , about 1 cup
  • 2 small zucchini,
  • White pumpkin (Ash gourd), peeled and cut into 1 inch cubes, about 1 cup
  • Pumpkin, peeled and cut into 1 inch cubes, about ½ cup
  • 1 medium onion, cut into long, thin slices
  • 1 tsp turmeric powder
  • 2 tsp salt
  • 1 small piece (about ¼ inch ball) of tamarind or kodampuli, soaked in hot water(optional)
  • 5 green chillies, slit lengthwise (if you prefer to keep it mild, use only 3, omit completely for AIP )
For the ground masala paste:
  • 1½ cups grated coconut (fresh or frozen coconut pieces or freshly grated or frozen grated) -if using frozen, thaw beforehand
  • ½ cup hot water
  • ¼ tsp turmeric powder
  • 2 tsp cumin seeds(omit for AIP)
  • 2 cloves of garlic, peeled
  • 2 tbsp thick plain yoghurt (use coconut yoghurt for keeping dairy free or skip altogether)
  • 1 tbsp lemon juice (optional if not using tamarind or kodampuli above)
For garnish:
  • 2 tbsp extra virgin coconut oil
  • 6-8 fresh curry leaves (with stem preferably)
  1. Take a big cooking pot which is wide and has a tight-fitting lid. First add the hard vegetables (green plantain and arabi) along with 2 cups of water and the salt and cook uncovered for about a minute till the water starts boiling and then cover and cook on medium flame for about 3-4 minutes till the vegetables are a little soft.
  2. Next add the medium hard veggies like green beans and carrots and cook covered for another 2 minutes. Now open and stir and if there is not much water left, then add about ¼ cup more water
  3. If there is still sufficient water to cook the other remaining veggies, then DO NOT add any more water.
  4. Next add the soft vegetables - eggplant/zucchini, white pumpkin,pumpkin and the onions. Also add the turmeric, green chillies and the piece of tamarind at this point and again cover and cook for another two minutes.
  5. Now open and stir to make sure the veggies are not sticking to the bottom of the pot. Put the stove off at this point.
  6. Now, we need to make the coconut masala. Add all the ingredients listed under 'For the ground masala paste' into a blender/food processor jar and blend for about 30 secs till you get a coarsely ground paste. Now add the yoghurt and blend again till smooth for another 15 secs. Add this paste to the pot with the vegetables and stir slowly and carefully trying not to mash the vegetables too much. Now put the pot back on the stove turning the heat to low and cook for about 1 minute (DO NOT cook longer ) and turn the stove off.
  7. Immediately add the fresh curry leaves and the coconut oil and mix lightly. Avial is ready to be served and you can eat it with plain cooked rice or with rotis or appams!
The way the vegetables are cooked is very important - use just the right amount of water to cook them or else the avial will become watery. By the time all the vegetables are cooked, there should not be any water left (the cooked vegetables should be still identifiable individually and not mashed).You can use any combination of vegetables but make sure to stagger them for cooking based on above.
I use kokum(special kind of tamarind found in western india to give a sour taste but if your yoghurt is sour enough, you need not use any tamarind. Or you can also use raw/green mango pieces if you have them instead of the tamarind. Or if you don't have any of the above , use lemon juice.