Nut-Free Beans Poriyal
Brighten up your meal with this Nut-Free Beans Poriyal, a delightful South Indian stir-fry that’s as nourishing as it is flavorful. This vegan recipe transforms tender green beans into a vibrant side dish by cooking them with aromatic spices like mustard seeds, curry leaves, and turmeric, all brought together with a rich dose of fresh grated coconut. Crafted without any nuts, this allergy-friendly dish is perfect for those with dietary restrictions. Quick to prepare with just 10 minutes of prep and 20 minutes of cooking time, Nut-Free Beans Poriyal makes for a versatile accompaniment to steamed rice or flatbreads, bringing a touch of traditional Indian cuisine to your table. Perfect for healthy eating and easy weeknight dinners, this dish combines irresistible flavors and wholesome ingredients in every bite!
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Recipe Information
Ingredients
- 500 grams green beans
- 2 tablespoons coconut oil
- 1 teaspoon mustard seeds
- 1 teaspoon urad dal (split black gram)
- 1 teaspoon chana dal (split chickpeas)
- 2 whole dried red chilies
- 10 leaves curry leaves
- 1 medium, finely chopped onion
- 0.5 teaspoon ground turmeric
- 0.5 teaspoon salt
- 0.25 cup fresh grated coconut
- 0.25 cup water
Instructions
Wash the green beans thoroughly and trim the ends. Chop them into small pieces, approximately 1/4 inch thick.
Heat coconut oil in a large skillet or pan over medium heat.
Add the mustard seeds to the hot oil. Once the seeds start to crackle, add urad dal and chana dal.
Fry the dals until they turn golden brown, then add the dried red chilies and curry leaves. Stir well.
Add the chopped onions to the pan. Sauté until the onions become translucent.
Sprinkle the turmeric powder over the onions and stir to combine.
Add the chopped green beans to the pan, and mix well with the spices and onions.
Pour in 0.25 cups of water and add salt. Cover the pan with a lid and let it cook for about 8-10 minutes, stirring occasionally, until the beans are tender but still crisp.
Once the beans are cooked to your desired texture, remove the lid and let any excess water evaporate completely.
Add the grated coconut to the beans and stir well to mix everything together.
Cook for an additional 2-3 minutes to allow the flavors to meld.
Turn off the heat and transfer the Nut-Free Beans Poriyal to a serving dish. Serve hot as a side dish with steamed rice or flatbreads.
Nutrition Facts
Calories |
756 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 51.0 g | 65% | |
| Saturated Fat | 41.4 g | 207% | |
| Polyunsaturated Fat | 1.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1839 mg | 80% | |
| Total Carbohydrate | 71.4 g | 26% | |
| Dietary Fiber | 25.2 g | 90% | |
| Total Sugars | 28.7 g | ||
| Protein | 17.2 g | 34% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 282 mg | 22% | |
| Iron | 9.4 mg | 52% | |
| Potassium | 1801 mg | 38% | |
*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.
