Low Sodium Beans Poriyal
Delight in the wholesome simplicity of Low Sodium Beans Poriyal, a vibrant South Indian stir-fry that’s light on salt but bursting with flavor! This heart-healthy side dish showcases tender green beans sautéed with aromatic mustard seeds, cumin, and curry leaves, and is finished with the nutty sweetness of freshly grated coconut. Enhanced by earthy turmeric and a hint of heat from dry red chili, this dish retains the signature balance of spice and freshness typical of Indian cuisine. Ready in just 30 minutes, it’s an ideal low-sodium option that pairs wonderfully with steamed rice or Indian bread. Perfect for anyone seeking a nutritious, flavorful addition to their meal rotation, this poriyal is proof that healthy eating doesn’t mean compromising taste!
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Recipe Information
Ingredients
- 250 grams Green beans
- 1 tablespoon Cooking oil
- 0.5 teaspoon Mustard seeds
- 0.5 teaspoon Cumin seeds
- 1 teaspoon Urad dal (split black gram)
- 1 Dry red chili
- 3 tablespoon Grated fresh coconut
- 0.25 teaspoon Turmeric powder
- 8 leaves Curry leaves
- 1 tablespoon Fresh coriander leaves (optional, for garnish)
Instructions
Wash and trim the green beans. Cut them into small pieces, approximately 1/2-inch in length.
Heat the cooking oil in a large skillet or frying pan over medium heat.
Add mustard seeds to the hot oil and let them crackle.
Once the mustard seeds crackle, add the cumin seeds and urad dal. Sauté until the urad dal turns golden brown.
Break the dry red chili into two and add to the pan, stirring for about 20 seconds.
Add the curry leaves and sauté briefly until aromatic, which will take around 10 seconds.
Add the chopped green beans to the pan. Stir well to mix with the spices and increase the heat to medium-high.
Sprinkle the turmeric powder over the beans and mix well.
Cover the pan with a lid and let the beans cook for about 5-7 minutes, stirring occasionally. Cook until the beans are tender yet retain their crunch.
Once the beans are cooked, add the grated coconut and stir to combine. Cook for another 2-3 minutes to incorporate the flavors.
Remove from heat and transfer to a serving dish.
Optional: Garnish with freshly chopped coriander leaves before serving.
Serve the Low Sodium Beans Poriyal as a side dish with rice or Indian bread.
Nutrition Facts
Calories |
332 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.9 g | 31% | |
| Saturated Fat | 9.0 g | 45% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 329 mg | 14% | |
| Total Carbohydrate | 28.9 g | 11% | |
| Dietary Fiber | 12.5 g | 45% | |
| Total Sugars | 10.4 g | ||
| Protein | 8.1 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 150 mg | 12% | |
| Iron | 5.6 mg | 31% | |
| Potassium | 861 mg | 18% | |
*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.
