Heart-Healthy Beans Poriyal
Elevate your weeknight meals with this vibrant and heart-healthy Beans Poriyal, a beloved South Indian stir-fry featuring tender green beans and aromatic spices. Infused with the goodness of coconut oil, mustard seeds, cumin, and curry leaves, this dish is both nutritious and bursting with flavor. A splash of turmeric lends a warm golden hue, while freshly grated coconut and a hint of lemon balance the savory spices with a touch of freshness. Perfect as a wholesome side dish or a light vegetarian option, this recipe is packed with antioxidants and fiber, making it ideal for those seeking heart-friendly and gluten-free meals. Ready in just 30 minutes, this easy-to-prepare poriyal is sure to become a go-to favorite for healthy yet indulgent cooking.
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Recipe Information
Ingredients
- 400 grams Green beans
- 1 tablespoon Coconut oil
- 1 teaspoon Mustard seeds
- 1 teaspoon Urad dal (split black gram)
- 1 teaspoon Cumin seeds
- 2 whole Dry red chilies
- 10 leaves Curry leaves
- 1 medium Onion
- 0.5 teaspoon Turmeric powder
- 0.75 teaspoon Salt
- 3 tablespoons Freshly grated coconut
- 1 tablespoon Lemon juice
- 2 tablespoons Cilantro
Instructions
Wash the green beans thoroughly, trim the ends, and chop into small bite-sized pieces.
Peel and finely chop the onion. Roughly chop cilantro for garnish and keep aside.
Heat the coconut oil in a large skillet or pan over medium heat.
Add the mustard seeds and allow them to splutter, then add the urad dal and cumin seeds. Sauté for about 30 seconds until the dal turns golden brown.
Break the dry red chilies into halves and add them to the pan along with the curry leaves. Stir briefly until the red chilies darken slightly.
Add the chopped onion to the pan and sauté for 3-4 minutes until translucent.
Add the chopped green beans and turmeric powder to the pan. Stir well to mix with the spices.
Season with salt and sprinkle a couple of tablespoons of water over the beans. Cover the pan with a lid and cook for about 10 minutes on low to medium heat, stirring occasionally. Cook until the beans are tender but still vibrant.
Once the beans are cooked, add the freshly grated coconut. Stir well to combine and cook for another 2 minutes to allow the flavors to meld.
Turn off the heat and squeeze fresh lemon juice over the beans, tossing well to distribute evenly.
Garnish with freshly chopped cilantro before serving.
Nutrition Facts
Calories |
108 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.8 g | 7% | |
| Saturated Fat | 4.5 g | 23% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 377 mg | 16% | |
| Total Carbohydrate | 13.5 g | 5% | |
| Dietary Fiber | 4.4 g | 16% | |
| Total Sugars | 5.6 g | ||
| Protein | 3.1 g | 6% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 63 mg | 5% | |
| Iron | 1.7 mg | 10% | |
| Potassium | 350 mg | 7% | |
*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.
