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Carrot Green Beans Poriyal

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

Prep Time
15 mins
Cook Time
15 mins
Total Time
40 mins
Servings: 2
Calories: 143 kcal
Course: Side Dish
Cuisine: Indian

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)

Instructions

    Cup of Yum
  1. Heat oil in a skillet over medium heat. When hot add mustard seeds and let them start to pop.
  2. Reduce heat to medium low, add urad dal and cook until dal changes color. 15 to 30 seconds.
  3. Add chilies, asafetida and curry leaves carefully. Mix and cook for 10 seconds.
  4. Add green beans, carrots, mix well. Add water, mix, cover and cook for 12 minutes.
  5. 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

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

% 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.