Low Sodium Avarakkai Poriyal
Savor the wholesome goodness of **Low Sodium Avarakkai Poriyal**, a traditional South Indian side dish featuring tender broad beans lightly spiced and tossed with freshly grated coconut. Perfect for those seeking a heart-healthy, low-sodium option without compromising on flavor, this dish is infused with aromatic curry leaves, mustard seeds, and a hint of asafoetida. Cooked in nutrient-rich coconut oil, the broad beans are steamed to perfection and finished with a delicate touch of black pepper for a subtle kick. Quick and easy to prepare in just 30 minutes, this poriyal pairs beautifully with steamed rice or warm chapati for a balanced and satisfying meal. Bursting with natural flavors and free of added salt, it's a guilt-free way to indulge in a comforting and nutritious Indian classic! Keywords: Low Sodium Avarakkai Poriyal, South Indian recipes, healthy Indian side dishes, no-salt poriyal, low-sodium vegetarian recipes.
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Recipe Information
Ingredients
- 250 grams Avarakkai (Broad Beans)
- 50 grams Coconut (freshly grated)
- 1 tablespoon Coconut Oil
- 1 teaspoon Mustard Seeds
- 1 teaspoon Urad Dal
- 0.5 teaspoon Cumin Seeds
- 2 Dry Red Chilies
- 10 leaves Curry Leaves
- 0.5 teaspoon Turmeric Powder
- 1 Green Chili (slit)
- 0.25 teaspoon Asafoetida (Hing)
- 0.25 teaspoon Black Pepper (freshly ground)
- 100 ml Water
Instructions
Rinse the avarakkai (broad beans) thoroughly under running water. Slice the beans thinly into small pieces and set aside.
Heat coconut oil in a pan over medium heat. Add mustard seeds and allow them to crackle.
Add urad dal and fry until golden brown followed by cumin seeds.
Break the dry red chilies into halves and add them to the pan along with curry leaves. Fry until the chilies turn dark.
Stir in the turmeric powder, green chili, and asafoetida. Sauté for a few seconds.
Add the sliced avarakkai to the pan and mix well to coat the beans with the spiced oil mixture.
Pour water into the pan, cover it, and allow the beans to cook over low heat until they are tender. Stir occasionally to ensure even cooking.
Once the beans are cooked and the water has evaporated, add the freshly grated coconut and black pepper. Mix well and cook for another 2 minutes.
Turn off the heat and let the poriyal rest for a few minutes before serving.
Transfer the avarakkai poriyal to a serving dish. Pair it with rice or chapati for a complete low sodium meal.
Nutrition Facts
Calories |
550 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.2 g | 45% | |
| Saturated Fat | 27.1 g | 136% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 51 mg | 2% | |
| Total Carbohydrate | 49.3 g | 18% | |
| Dietary Fiber | 21.9 g | 78% | |
| Total Sugars | 10.0 g | ||
| Protein | 17.9 g | 36% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 195 mg | 15% | |
| Iron | 9.0 mg | 50% | |
| Potassium | 1434 mg | 31% | |
*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.
