GREEN BEANS PORIYAL

GREEN BEANS PORIYAL
Nidhi
by Nidhi
Poriyal is a Tamilian (South Indian) stir fry dish cooked using finely chopped vegetables. This dish is simple to cook and packed with flavours from the nutty lentils & spices. Also, tastes great when served with lemon rice and plain yogurt.

Serves: 4 people

Prep : 20 mins

Cooking : 15 mins

Health Hack: Beans provide a good boost of plant protein. Curry leaves are of high medicinal value and asafoetida has antispasmodic, anti-inflammatory and antioxidant properties.

Fresh Ingredients

  • Fine Green Beans - 500gms
  • Curry Leaves - 15
  • Coconut (fresh or desiccated) – 2 tbsp, grated for garnishing
  • Fresh Coriander – 2 tbsp, finely chopped

Spices

  • Whole Dry Red Chillies – 1 or 2
  • Mustard Seeds - 1 tsp
  • Asafoetida (Hing) - ¼ tsp
  • Urad dal (split black gram) - ½ tbsp
  • Vegetable Oil - 4 tbsp
  • Salt – to taste

Cooking Instructions

  • Trim the green beans at both ends and chop them finely so that they will cook quickly.
  • Heat oil in a wide bottom pan over a medium heat. When the oil is hot but not smoking, add mustard seeds and lower the heat immediately. Once the mustard seeds have spluttered for 3-5 seconds, increase the heat and add the dry red chillies and urad dal.
  • When the chillies turn crisp and the urad dal starts turning pinkish-brown, add the curry leaves. Stir again. Finally, when the curry leaves become crisp then add asafoetida. Let everything sizzle for just a few seconds.
  • Now add the green beans and stir them well to coat evenly in the spice mixture.
  • Check seasoning and let the beans cook with the lid on until they are tender but retain their bright green colour.
  • Garnish the cooked beans with grated coconut and coriander.

Nutritional Info

Nutrition
Per Serving
Per 100 g
Energy (kcal)
124
98
Energy (kJ)
508
137
Carbs (g)
3.9
3.0
Protein (g)
3.5
2.7
Fat (g)
10.3
8.3
Sat. Fat (%)
1.8
1.2
Salt (g)
1.2
1.0
Fiber (g)
6.3
4.9

Handy Kitchen Tips

Wash curry leaves and pat dry with a paper towel before you add them to hot oil. Also, make sure the oil is not piping hot as the mustard seeds will start popping out of the pan.
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