Low Fat Beans Poriyal
Discover a healthier twist on the classic South Indian side dish with this Low Fat Beans Poriyal recipe! This vibrant green bean stir-fry is cooked with minimal coconut oil, making it a nutritious yet flavorful option for any meal. Featuring tender green beans infused with the warm, aromatic notes of mustard seeds, urad dal, dried red chili, and curry leaves, this dish is lightly spiced with turmeric and finished with a delicate touch of fresh grated coconut for a satisfying crunch. Perfectly balanced and ready in just 25 minutes, this low-fat recipe pairs beautifully with steamed rice or can be enjoyed as a guilt-free side. If you're looking for a quick, wholesome, and authentic South Indian delight, this Beans Poriyal is sure to become a household favorite!
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Recipe Information
Ingredients
- 250 grams green beans
- 1 teaspoon coconut oil
- 0.5 teaspoon mustard seeds
- 1 teaspoon urad dal
- 1 whole dried red chili
- 8 leaves curry leaves
- 1 small, finely chopped onion
- 0.25 teaspoon turmeric powder
- 0.5 teaspoon salt
- 2 tablespoons grated fresh coconut
- 2 tablespoons water
Instructions
Wash and trim the green beans. Cut them into 1/2 inch pieces.
Heat coconut oil in a non-stick pan over medium heat.
Add mustard seeds to the pan. Once they start to splutter, add the urad dal and stir until the dal turns light golden brown.
Break the dried red chili into halves and add it to the pan along with curry leaves, stirring for about 30 seconds until fragrant.
Add finely chopped onion and sauté until the onion becomes translucent.
Add the chopped green beans and sprinkle turmeric powder and salt over them. Mix well.
Pour water into the pan and cover it with a lid. Allow the beans to cook for about 8-10 minutes on medium-low heat, stirring occasionally, until the beans are tender but still have a slight crunch.
Remove the lid, increase the heat slightly, and stir to evaporate any remaining moisture.
Once the beans are cooked and mostly dry, stir in the grated coconut. Mix well and cook for another 1-2 minutes.
Remove from heat and serve the Low Fat Beans Poriyal hot as a side dish with rice or as desired.
Nutrition Facts
Calories |
344 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.5 g | 26% | |
| Saturated Fat | 16.3 g | 82% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1508 mg | 66% | |
| Total Carbohydrate | 37.6 g | 14% | |
| Dietary Fiber | 12.0 g | 43% | |
| Total Sugars | 14.8 g | ||
| Protein | 8.9 g | 18% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 155 mg | 12% | |
| Iron | 4.5 mg | 25% | |
| Potassium | 933 mg | 20% | |
*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.
