Heart-Healthy Avarakkai Poriyal
Discover the vibrant flavors of South India with our Heart-Healthy Avarakkai Poriyal, a quick and wholesome stir-fry featuring nutrient-rich broad beans. This recipe transforms simple ingredients like avarakkai, turmeric, and curry leaves into a delectable, aromatic side dish that's both light on oil and high on flavor, making it perfect for a healthy lifestyle. Sautéed in heart-friendly olive oil and laced with the warmth of mustard seeds, cumin, and asafoetida, this dish comes together in just 30 minutes. Garnished with fresh cilantro, it pairs wonderfully with steamed rice or soft rotis for a balanced, flavorful meal. Packed with fiber, plant-based protein, and traditional Indian spices, this dish is a guilt-free indulgence that celebrates authentic, home-cooked goodness.
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Recipe Information
Ingredients
- 250 grams Broad beans (avarakkai)
- 1 tablespoon Olive oil
- 0.5 teaspoon Mustard seeds
- 0.5 teaspoon Cumin seeds
- 1 teaspoon Urad dal (split black gram)
- 1 medium, slit lengthwise Green chili
- 8 leaves Curry leaves
- 1 small, finely chopped Onion
- 0.25 teaspoon Turmeric powder
- 0.5 teaspoon or to taste Salt
- 0.25 teaspoon Asafoetida (hing)
- 50 milliliters Water
- 1 tablespoon, finely chopped Cilantro
Instructions
Wash the broad beans thoroughly. Trim the ends and remove any tough strings along the sides. Chop them into small pieces about 1cm wide.
Heat olive oil in a pan over medium heat. Add mustard seeds and let them splutter.
Add cumin seeds and urad dal. Sauté until the dal turns golden brown.
Add the slit green chili and curry leaves, and sauté for a few seconds until fragrant.
Add the finely chopped onion and sauté until it becomes translucent.
Add chopped avarakkai, turmeric powder, salt, and asafoetida. Mix well to combine.
Pour in the water, cover the pan with a lid, and reduce the heat to low. Let it cook for about 10-15 minutes or until the broad beans are tender, stirring occasionally.
Once the beans are cooked and the water has evaporated, remove the lid and increase the heat to medium-high. Sauté for another 2-3 minutes until any remaining moisture is gone.
Garnish with finely chopped cilantro and mix well.
Serve hot as a side dish with rice or roti.
Nutrition Facts
Calories |
218 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.4 g | 20% | |
| Saturated Fat | 2.3 g | 12% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1195 mg | 52% | |
| Total Carbohydrate | 18.2 g | 7% | |
| Dietary Fiber | 3.9 g | 14% | |
| Total Sugars | 6.2 g | ||
| Protein | 3.9 g | 8% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 78 mg | 6% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 402 mg | 9% | |
*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.
