Beans Poriyal (South Indian Green Beans)
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5.0
3 reviews
Excellent
Beans Poriyal (South Indian Green Beans)
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Bean poriyal is a simple South Indian dish with crisp green beans tossed in aromatic spices and fresh coconut. It is delicious, vegan, gluten-free, and high in fiber, making it a healthy addition to any meal.
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Ingredients
- 1 pound green beans
- 1 tablespoon coconut oil
- 1 teaspoon mustard seeds (Rai)
- 1 teaspoon Split Gram Dal (Chana Dal)
- 1 teaspoon Split Skinned Black Gram Lentils (Urad dal)
- 2 dried red chili peppers each broken into 2
- 1/8 teaspoon asafoetida (hing) asafoetida
- 8-10 tablespoon Curry Leaves (Kadi Patta)
- 1/4 teaspoon Ground Turmeric (Haldi powder)
- 1 teaspoon salt adjust to taste
- 3-4 tablespoons water adjust as needed
- 4 tablespoon grated coconut fresh or frozen
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Instructions
- Wash the green beans and dry them. Cut the top and bottom edges. Then chop it into small equal-sized pieces, about 1/4 inch in length.
- Heat oil in a pan on medium-high heat. Add mustard seeds, split urad dal, split chana dal, and fry till the dal turns golden and the mustard seeds splutter.
- Add dried red chili, asafoetida, and curry leaves and saute for 30 seconds.
- Then add diced green beans, salt, turmeric powder, and water. Give it a stir. Cover with a lid and allow it to cook for about 7-9 minutes.
- Check the green beans, and if they are not cooked, cook for a couple more mintes.
- Once the green beans are cooked completely, add grated coconut and stir. Turn off the heat.
- Serve green beans poriyal as a side with rice or roti.
Instant Pot Method
- Press the saute mode on the instant pot and heat the oil. Then, add mustard seeds, urad dal, chana dal, dried red chili, asafoetida, and curry leaves. Saute for 30 seconds. Then, add the green beans, turmeric, salt, water, and grated coconut. Stir it. Press cancel, cover with a lid, and cook on high pressure for 1 minute. When the instant pot beeps, release the pressure manually. If there is any liquid, dry it on saute mode for 2-3 minutes. Poriyal is ready to be served.
Notes
- Frozen green beans: You can use frozen green beans in this recipe. Let them thaw before using, and reduce the water in the recipe as needed.
- Coconut: If you can find fresh coconut and want to grate it, that works. For an easier option, you can find frozen unsweetened grated coconut at Indian grocery stores.
- Storing: Bean Poriyal can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or in a pan over medium heat, adding a splash of water if needed to prevent drying out.
Nutrition Information
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Calories
143kcal
(7%)
Carbohydrates
17g
(6%)
Protein
5g
(10%)
Fat
8g
(12%)
Saturated Fat
6g
(30%)
Polyunsaturated Fat
0.3g
Monounsaturated Fat
1g
Sodium
591mg
(25%)
Potassium
293mg
(8%)
Fiber
7g
(28%)
Sugar
4g
(8%)
Vitamin A
3099IU
(62%)
Vitamin C
1197mg
(1330%)
Calcium
295mg
(30%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 143 kcal
% Daily Value*
| Calories | 143kcal | 7% |
| Carbohydrates | 17g | 6% |
| Protein | 5g | 10% |
| Fat | 8g | 12% |
| Saturated Fat | 6g | 30% |
| Polyunsaturated Fat | 0.3g | 2% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 591mg | 25% |
| Potassium | 293mg | 6% |
| Fiber | 7g | 28% |
| Sugar | 4g | 8% |
| Vitamin A | 3099IU | 62% |
| Vitamin C | 1197mg | 1330% |
| Calcium | 295mg | 30% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
3 reviews
Excellent
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