Carrot Green Beans Poriyal
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5.0
18 reviews
Excellent
Carrot Green Beans Poriyal
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Carrot Green Beans Poriyal. Easy Green Beans Carrot Coconut stir fry side. South Indian Green Beans Coconut Poriyal Recipe. Vegan Gluten-free Soy-free Indian Side.. Serves 2
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Ingredients
- 1 tsp oil
- 3/4 tsp black mustard seeds
- 1/2 tsp urad dal split black gram optional
- 2 dried red chilies broken (use hot chilies like cayenne or birds eye or mild like California red)
- a pinch of asafetida hing - omit to make gluten-free
- 10 curry leaves chopped
- 2 to 2.5 cups chopped green beans string beans or french beans (haricots verts) chopped into 1/2 to 3/4 inch bite size)
- 1 cup chopped carrots or baby carrots
- 1/2 cup water
- 2 to 3 tbsp coconut shreds dried or frozen(fresh)
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Instructions
- Heat oil in a skillet over medium heat. When hot add mustard seeds and let them start to pop.
- Reduce heat to medium low, add urad dal and cook until dal changes color. 15 to 30 seconds.
- Add chilies, asafetida and curry leaves carefully. Mix and cook for 10 seconds.
- Add green beans, carrots, mix well. Add water, mix, cover and cook for 12 minutes.
- Add salt, coconut and a tbsp or so water if needed, and mix in. Cover and cook until the beans are done to preference. 5 to 10 minutes. Taste and adjust salt and spice. Add cayenne if needed. Serve hot with Dals, lentil soups, curries and flatbread or Dosa.
Notes
- For variation: add 1 tsp sambhar masala with the salt and coconut and mix in.
- Nutritional values based on one serving
Nutrition Information
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Calories
143kcal
(7%)
Carbohydrates
20g
(7%)
Protein
4g
(8%)
Fat
6g
(9%)
Saturated Fat
3g
(15%)
Sodium
60mg
(3%)
Potassium
608mg
(17%)
Fiber
6g
(24%)
Sugar
9g
(18%)
Vitamin A
12070IU
(241%)
Vitamin C
181.8mg
(202%)
Calcium
89mg
(9%)
Iron
2.1mg
(12%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 143 kcal
% Daily Value*
| Calories | 143kcal | 7% |
| Carbohydrates | 20g | 7% |
| Protein | 4g | 8% |
| Fat | 6g | 9% |
| Saturated Fat | 3g | 15% |
| Sodium | 60mg | 3% |
| Potassium | 608mg | 13% |
| Fiber | 6g | 24% |
| Sugar | 9g | 18% |
| Vitamin A | 12070IU | 241% |
| Vitamin C | 181.8mg | 202% |
| Calcium | 89mg | 9% |
| Iron | 2.1mg | 12% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
18 reviews
Excellent
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