4.9 from 27 votes
Beans Poriyal
South Indian Green Beans with coconut
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Calories: 149 kcal
Course:
Lunch , Dinner
Cuisine:
Indian
Ingredients
- 2 tablespoons oil
- 1 teaspoon mustard seeds
- ⅛ teaspoon asafetida hing
- 2 teaspoons urad dal
- 8 curry leaves
- 1 dried red chili pepper ¼ teaspoon crushed red chili pepper
- 1 pound green beans trimmed and chopped crosswise into ¼" pieces
- 1 teaspoon kosher salt
- ¼ cup unsweetened coconut frozen fresh or dry unsweetened desiccated
Optional Garnish Paruppa Podi
- 1 tablespoon coriander seeds
- ½ tablespoon chana daal
- 1 dry red chili pepper
Instructions
- Heat oil in a medium skillet over medium-high heat. When shimmering hot, add mustard seeds and allow them to pop. Then add asafetida, urad dal, curry leaves & red chilies. Cook, stirring frequently, until fragrant and dal turns light golden brown, about a minute.
- Add green beans, salt; cover and cook, stirring occasionally until beans are crisp-tender, about 3 to 5 minutes. Stir in coconut.
- To make the optional garnish of fresh spice mixture - Roast Chana dal, then add coriander seeds and dry roast on the stovetop in a small pan. Coarse grind along with the red chili. Sprinkle over Green Bean Poriyal for a nutty and spicy flavor boost!
Cup of Yum
Notes
- Equal amount of roasted peanuts or chana dal can be substituted for Urad Daal
- You can also use frozen green beans instead of fresh in this recipe. Simply stir fry a few minutes longer.
Nutrition Information
Calories
149kcal
(7%)
Carbohydrates
12g
(4%)
Protein
3g
(6%)
Fat
11g
(17%)
Saturated Fat
4g
(20%)
Trans Fat
1g
Sodium
591mg
(25%)
Potassium
295mg
(8%)
Fiber
5g
(20%)
Sugar
4g
(8%)
Vitamin A
896IU
(18%)
Vitamin C
39mg
(43%)
Calcium
62mg
(6%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 1Serving
Amount Per Serving
Calories 149
% Daily Value*
| Calories | 149kcal | 7% |
| Carbohydrates | 12g | 4% |
| Protein | 3g | 6% |
| Fat | 11g | 17% |
| Saturated Fat | 4g | 20% |
| Trans Fat | 1g | 50% |
| Sodium | 591mg | 25% |
| Potassium | 295mg | 6% |
| Fiber | 5g | 20% |
| Sugar | 4g | 8% |
| Vitamin A | 896IU | 18% |
| Vitamin C | 39mg | 43% |
| Calcium | 62mg | 6% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.