Low Fat Avarakkai Poriyal
Delight in the wholesome simplicity of Low Fat Avarakkai Poriyal, a vibrant South Indian side dish that's as nutritious as it is flavorful. Featuring tender broad beans sautéed with the earthy goodness of coconut oil, aromatic curry leaves, and a hint of spice from red and green chilies, this dish is a light yet satisfying accompaniment to any meal. The addition of grated coconut enhances its texture and depth, while minimal use of oil ensures it's perfect for those seeking a healthier alternative to traditional poriyal recipes. Ready in just 25 minutes, this quick and easy recipe pairs beautifully with steamed rice and sambar, making it a fantastic choice for a balanced, low-fat vegetarian meal.
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Recipe Information
Ingredients
- 250 grams Avarakkai (Broad Beans)
- 1 teaspoon Coconut Oil
- 0.5 teaspoon Mustard Seeds
- 1 teaspoon Urad Dal (Black Gram Lentils)
- 0.5 teaspoon Turmeric Powder
- 1 whole Red Chili
- 1 sprig Curry Leaves
- 1 whole Green Chili
- 2 tablespoons Grated Coconut
- 0.5 teaspoon Salt
Instructions
Wash and string the avarakkai (broad beans). Chop them into small pieces across the thickness.
Heat a non-stick pan and add the coconut oil over medium heat.
Once the oil is hot, add mustard seeds and let them splutter.
Add the urad dal and sauté until they turn golden brown.
Break the red chili into halves and add it to the pan along with curry leaves. Stir for a few seconds until fragrant.
Add the chopped avarakkai to the pan, along with turmeric powder and salt. Mix well to coat the beans with the spices.
Cover and cook on low heat for 8-10 minutes, stirring occasionally to prevent sticking. If needed, sprinkle a little water to help cook the beans.
Meanwhile, finely chop the green chili and add it to the pan after the avarakkai is half-cooked.
Once the beans are tender but still crunchy, add the grated coconut and mix well.
Cook for another 2-3 minutes to allow the flavors to meld. Adjust salt to taste if necessary.
Turn off the heat and let it sit covered for a few minutes before serving.
Serve warm as a side dish with rice and sambar for a complete meal.
Nutrition Facts
Calories |
354 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.3 g | 25% | |
| Saturated Fat | 14.9 g | 74% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1203 mg | 52% | |
| Total Carbohydrate | 34.6 g | 13% | |
| Dietary Fiber | 12.4 g | 44% | |
| Total Sugars | 5.8 g | ||
| Protein | 14.3 g | 29% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 133 mg | 10% | |
| Iron | 5.7 mg | 32% | |
| Potassium | 807 mg | 17% | |
*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.
