Mediterranean Diet Avarakkai Poriyal
Infusing traditional South Indian flair with wholesome Mediterranean Diet principles, the Mediterranean Diet Avarakkai Poriyal is a vibrant, nutrient-packed side dish that celebrates the natural goodness of broad beans. Tender avarakkai is sautéed in heart-healthy olive oil alongside aromatic spices like mustard seeds, cumin, and fragrant curry leaves. A sprinkle of turmeric adds depth and color, while freshly grated coconut lends a delightful texture and sweetness. Finished with a bright dash of lemon juice, this quick-to-make dish pairs wonderfully with quinoa, brown rice, or any whole grain for a wholesome and satisfying meal experience. Perfect for health-conscious food enthusiasts, this recipe embodies the keywords “Mediterranean diet,” “South Indian poriyal,” and “healthy vegetable side dish.”
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Recipe Information
Ingredients
- 300 grams Avarakkai (broad beans)
- 2 tablespoons Olive oil
- 0.5 teaspoons Mustard seeds
- 0.5 teaspoons Cumin seeds
- 10 leaves Curry leaves
- 1 medium Onion
- 1 medium Green chili
- 0.5 teaspoons Turmeric powder
- 0.5 teaspoons Salt
- 2 tablespoons Freshly grated coconut
- 0.5 medium Lemon
Instructions
Wash and string the avarakkai (broad beans) and chop them into small pieces, about 0.5 cm thick.
Finely chop the onion and slit the green chili lengthwise.
Heat olive oil in a medium-sized pan over medium heat.
Add the mustard seeds and let them splutter. Follow this by adding cumin seeds and curry leaves. Stir for a few seconds until aromatic.
Add the chopped onion and green chili to the pan. Sauté them for 3-4 minutes or until the onion becomes translucent.
Mix in the chopped avarakkai (broad beans) and add turmeric powder and salt. Stir well to coat the beans in the spices.
Add 2-3 tablespoons of water to the pan. Cover and cook for 10-12 minutes or until the beans are tender, stirring occasionally to ensure even cooking and prevent sticking.
Once the beans are cooked and water is absorbed, add the freshly grated coconut and mix well. Cook for another 2 minutes.
Turn off the heat and squeeze the juice of half a lemon over the poriyal to add freshness.
Serve warm as a side dish with your choice of whole grains, such as quinoa or brown rice, to adhere to Mediterranean diet principles.
Nutrition Facts
Calories |
588 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.9 g | 46% | |
| Saturated Fat | 9.3 g | 46% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1213 mg | 53% | |
| Total Carbohydrate | 55.0 g | 20% | |
| Dietary Fiber | 17.9 g | 64% | |
| Total Sugars | 13.9 g | ||
| Protein | 18.0 g | 36% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 200 mg | 15% | |
| Iron | 7.8 mg | 43% | |
| Potassium | 1151 mg | 24% | |
*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.
