High Protein Beans Poriyal
Elevate your mealtime with this wholesome and flavor-packed High Protein Beans Poriyal, a South Indian stir-fry that combines tender green beans with a powerhouse mix of protein-rich dals—Toor dal, Chana dal, and Urad dal. Infused with aromatic mustard seeds, cumin, curry leaves, and a hint of asafoetida, this nutrient-packed dish is topped with fresh grated coconut for a delightful crunch. Prepared in just 35 minutes, this plant-based recipe is cooked with coconut oil for a hint of tropical richness and is perfect as a side dish or light main course. Pair it with steamed rice or flatbreads for a balanced, protein-rich vegetarian meal! Keywords: high protein, beans poriyal, South Indian recipe, vegan stir-fry, healthy side dish.
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Recipe Information
Ingredients
- 250 grams Green beans
- 50 grams Toor dal (split pigeon peas)
- 50 grams Chana dal (split chickpeas)
- 30 grams Grated coconut
- 2 tablespoons Coconut oil
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 1 tablespoon Urad dal (split black lentils)
- 2 pieces Dried red chilies
- 10 leaves Curry leaves
- 0.5 teaspoon Asafoetida
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Salt
- 500 ml Water
Instructions
Wash the green beans thoroughly under running water. Trim the ends and chop them into small, even-sized pieces.
Rinse the toor dal and chana dal in cold water until the water runs clear. Drain and set aside.
In a medium saucepan, bring 500 ml of water to a boil. Add the toor dal and chana dal, then boil for 10 minutes or until they are just tender but not mushy. Drain and set aside.
Heat the coconut oil in a large pan over medium heat. Add the mustard seeds and let them splutter.
Once the mustard seeds start crackling, add the cumin seeds, urad dal, dried red chilies, and curry leaves. Sauté for about 1 minute until the urad dal turns golden brown.
Reduce the heat to low and add the asafoetida and turmeric powder. Stir quickly to combine.
Add the chopped green beans to the pan along with the cooked dal mixtures. Stir well to coat them with the spices.
Add salt and a splash of water, then cover and cook for 6-8 minutes, or until the beans are tender but still crisp. Stir occasionally to prevent sticking.
Once the beans are cooked to your liking, sprinkle the grated coconut over the top and mix it in. Cook for another 1-2 minutes.
Remove from heat and serve the High Protein Beans Poriyal hot as a side dish or a main dish with rice or flatbreads.
Nutrition Facts
Calories |
876 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.1 g | 57% | |
| Saturated Fat | 32.8 g | 164% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2731 mg | 119% | |
| Total Carbohydrate | 98.3 g | 36% | |
| Dietary Fiber | 30.0 g | 107% | |
| Total Sugars | 17.5 g | ||
| Protein | 31.0 g | 62% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 274 mg | 21% | |
| Iron | 12.6 mg | 70% | |
| Potassium | 2098 mg | 45% | |
*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.
