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Beans Poriyal Recipe
Green Beans poriyal is a quick and tasty South Indian recipe made with tender french beans, savory spices and fresh coconut.
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 2
Calories: 229 kcal
Course:
Side Dish
Cuisine:
Indian
Ingredients
- 225 to 250 grams french beans
- 2 tablespoons oil - any neutral flavored oil or coconut oil
- ¾ teaspoon mustard seeds
- ¾ teaspoon urad dal (split husked black gram)
- 2 dry red chilies - whole or broken and deseeded
- ¼ teaspoon turmeric powder (ground turmeric)
- 1 pinch asafoetida (hing)
- 1 sprig of curry leaves or 10 to 12 curry leaves
- 2 to 3 tablespoon fresh grated coconut or desiccated coconut or frozen grated coconut
- ½ cup water or add as required
- salt as required
Instructions
Chopping beans
- Rinse the french beans for a few times in a colander with fresh water. Drain all the water.
- Remove the side strings from the beans and then chop them diagonally or in ¼ inch pieces.
Cup of Yum
Making beans poriyal
- Heat oil in a kadai or pan. Add the mustard seeds and urad dal.
- On a low heat fry the mustard seeds and urad dal. Fry till the mustard splutters and the urad dal turns into a maroonish red. Don't burn the dal.
- Add the dry red chilies, curry leaves, turmeric powder, asafoetida. Mix very well.
- Now add the chopped french beans
- Saute for a minute and then add ½ cup water together with the salt.
Cooking Beans
- Cover the pan with a lid and simmer on a low heat until the french beans are tender and done.
- Check in between while cooking. If the water dries up, you can add some more water.
- Once the beans are cooked till tender and there is no water in the pan, then add the grated coconut.
- Mix well. Switch off the heat.
- Serve the french beans poriyal hot or warm with sambar and steamed rice.
- It also tastes good when eaten with roti or paratha. You can also serve it as a side with South Indian meals or dal and rice.
Notes
- ½ teaspoon of chopped green chilies or serrano pepper.
- Use fresh tender bright green colored beans that snap easily when broken.
- For a gluten-free version omit adding asafoetida or use gluten-free asafoetida.
- If you don't have dry red chilies then sub with green chilies. You can add about ½ teaspoon of chopped green chilies or serrano pepper.
- Swap fresh coconut with desiccated coconut or frozen grated coconut. Since the coconut is added, finish this dish in an hour or two.
- The recipe can be scaled easily.
Nutrition Information
Calories
229kcal
(11%)
Carbohydrates
13g
(4%)
Protein
4g
(8%)
Fat
20g
(31%)
Saturated Fat
6g
(30%)
Polyunsaturated Fat
1g
Monounsaturated Fat
12g
Sodium
595mg
(25%)
Potassium
317mg
(9%)
Fiber
5g
(20%)
Sugar
5g
(10%)
Vitamin A
1099IU
(22%)
Vitamin B1 (Thiamine)
1mg
Vitamin B2 (Riboflavin)
1mg
Vitamin B3 (Niacin)
59mg
Vitamin B6
1mg
Vitamin C
115mg
(128%)
Vitamin E
6mg
Vitamin K
18µg
Calcium
75mg
(8%)
Vitamin B9 (Folate)
631µg
Iron
2mg
(11%)
Magnesium
40mg
Phosphorus
72mg
Zinc
1mg
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 229
% Daily Value*
| Calories | 229kcal | 11% |
| Carbohydrates | 13g | 4% |
| Protein | 4g | 8% |
| Fat | 20g | 31% |
| Saturated Fat | 6g | 30% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 12g | 60% |
| Sodium | 595mg | 25% |
| Potassium | 317mg | 7% |
| Fiber | 5g | 20% |
| Sugar | 5g | 10% |
| Vitamin A | 1099IU | 22% |
| Vitamin B1 (Thiamine) | 1mg | |
| Vitamin B2 (Riboflavin) | 1mg | |
| Vitamin B3 (Niacin) | 59mg | |
| Vitamin B6 | 1mg | |
| Vitamin C | 115mg | 128% |
| Vitamin E | 6mg | |
| Vitamin K | 18µg | |
| Calcium | 75mg | 8% |
| Vitamin B9 (Folate) | 631µg | |
| Iron | 2mg | 11% |
| Magnesium | 40mg | 10% |
| Phosphorus | 72mg | |
| Zinc | 1mg |
* Percent Daily Values are based on a 2,000 calorie diet.