5 from 18 votes
Carrot Green Beans Poriyal
Carrot Green Beans Poriyal is a South Indian stir-fry featuring green beans and carrots tempered with mustard seeds, urad dal, dried red chilies, curry leaves, and asafetida, then finished with shredded coconut. The vegetables are gently cooked until tender yet crisp, balanced by the crunch of dal and the fresh aroma of curry leaves. The coconut adds mild sweetness, making it a flavorful side for dals, curries, and flatbreads.
Prep Time
15 mins
Cook Time
25 mins
Total Time
40 mins
Servings:
2
Calories:
143 kcal
Course:
Side Dish
Cuisine:
Indian
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 2 Serving
Amount Per Serving
Calories 143
% 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.