Beans Poriyal
Brighten your meals with the vibrant flavors of Beans Poriyal, a South Indian stir-fry that combines tender green beans with the aromatic goodness of coconut, curry leaves, and a medley of spices. This quick and wholesome recipe features key ingredients like mustard seeds, urad dal, and dry red chilies, tempered in fragrant coconut oil to create a tantalizing base. The green beans are gently simmered with turmeric and a touch of water, then finished with a generous topping of freshly grated coconut for an authentic, nutrient-packed side dish. Ready in just 30 minutes, this vegan and gluten-free recipe is perfect as a delicious accompaniment to rice, roti, or your favorite South Indian curry. A perfect harmony of simplicity and traditional flavors awaits!
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Recipe Information
Ingredients
- 250 grams Green beans
- 2 tablespoons Coconut oil
- 1 teaspoon Mustard seeds
- 1 teaspoon Urad dal
- 0.5 teaspoon Cumin seeds
- 2 Dry red chilies
- 10 leaves Curry leaves
- 1 small Onion
- 0.25 teaspoon Turmeric powder
- 3 tablespoons Grated coconut
- 0.5 teaspoon Salt
- 2 tablespoons Water
Instructions
Wash the green beans thoroughly and cut them into small, uniform pieces.
Heat the coconut oil in a pan over medium heat.
Add the mustard seeds and let them splutter.
Add the urad dal and cumin seeds, stirring until the urad dal turns golden brown.
Break the dry red chilies and add them to the pan along with the curry leaves. Sauté for a few seconds until the chilies are slightly toasted.
Peel and finely chop the onion. Add the chopped onion to the pan and sauté until they are translucent.
Add the chopped green beans to the pan and stir well to combine with the spices.
Sprinkle the turmeric powder over the beans, mix well, and cover the pan with a lid. Allow it to cook on low heat for about 5 minutes.
Add the water and salt, stir well, and cook covered for another 5-7 minutes, stirring occasionally, until the beans are tender.
Once the beans are cooked and the water has evaporated, add the grated coconut to the pan. Mix well to combine.
Cook for an additional 2 minutes, allowing the coconut to mix evenly with the beans.
Turn off the heat and transfer the Beans Poriyal to a serving dish.
Serve hot as a side with rice or roti.
Nutrition Facts
Calories |
505 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.5 g | 47% | |
| Saturated Fat | 28.1 g | 140% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1519 mg | 66% | |
| Total Carbohydrate | 42.6 g | 15% | |
| Dietary Fiber | 15.4 g | 55% | |
| Total Sugars | 15.6 g | ||
| Protein | 10.5 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 191 mg | 15% | |
| Iron | 6.2 mg | 34% | |
| Potassium | 1145 mg | 24% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
