Carrot Green Beans Poriyal
User Reviews
5
Carrot Green Beans Poriyal
Description
This Carrot Green Beans Poriyal offers a lightly spiced vegetable side combining chopped green beans and carrots cooked with a seasoning of black mustard seeds and urad dal that adds a nutty crunch. Dried red chilies bring heat contrasting with aromatic curry leaves and a pinch of asafetida which enhances flavor depth.
The dish is gently simmered with water until the vegetables reach a tender texture while retaining some bite. It is finished by mixing in shredded coconut, which brings a subtle sweetness and moistens the stir-fry. Salt seasoning is adjusted to taste and heat level can be increased with additional cayenne pepper if desired.
Poriyal pairs well with lentil dals, various curries, and Indian breads such as dosa or chapati, serving as a fresh vegetable component to a meal. This simple stir-fry showcases classic South Indian seasoning and vegetable combinations.
An optional variation includes adding sambar masala with the salt and coconut for a more complex flavor profile. This dish is nutritious and easy to prepare with common Indian pantry staples.
Ingredients
- 1 tsp neutral cooking oil generic cooking oil
- 3/4 tsp black mustard seeds
- 1/2 tsp urad dal split black gram optional
- 2 dried red chili broken (use hot chilies like cayenne or birds eye or mild like California red)
- asafetida hing - omit to make gluten-free, a pinch
- 10 curry leaves chopped
- 2 to 2.5 cups Green bean string beans or french beans (haricots verts) chopped into 1/2 to 3/4 inch bite size, chopped
- 1 cup carrot chopped, or baby carrots
- 1/2 cup water
- 2 to 3 tbsp coconut shreds dried or frozen(fresh)
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 a flavor variation, add 1 teaspoon of sambar masala along with salt and coconut while cooking.
- A pinch of asafetida can be omitted to make the recipe gluten-free without affecting flavor.
- Serve hot alongside dals, lentil soups, curries, or Indian flatbreads like dosa.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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