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Beans Poriyal Recipe
Green Beans poriyal is a quick and tasty South Indian recipe made with tender french beans, savory spices and fresh coconut.
Prep Time
10
minutes
mins
Cook Time
20
minutes
mins
Total Time
30
minutes
mins
Course:
Side Dish
Cuisine:
South Indian
Diet:
Vegan, Vegetarian
Difficulty Level:
Moderate
Servings:
2
Calories:
229
kcal
Author:
Dassana Amit
Ingredients
225 to 250
grams
french beans
2
tablespoons
oil
- any neutral flavored oil or coconut oil
¾
teaspoon
mustard seeds
¾
teaspoon
urad dal
(split husked black gram)
2
dry red chilies
- whole or broken and deseeded
¼
teaspoon
turmeric powder
(ground turmeric)
1
pinch
asafoetida
(hing)
1
sprig of curry leaves
or 10 to 12 curry leaves
2 to 3
tablespoon
fresh grated coconut
or desiccated coconut or frozen grated coconut
½
cup
water
or add as required
salt
as required
Instructions
Chopping beans
Rinse the french beans for a few times in a colander with fresh water. Drain all the water.
Remove the side strings from the beans and then chop them diagonally or in ¼ inch pieces.
Making beans poriyal
Heat oil in a kadai or pan. Add the mustard seeds and urad dal.
On a low heat fry the mustard seeds and urad dal. Fry till the mustard splutters and the urad dal turns into a maroonish red. Don't burn the dal.
Add the dry red chilies, curry leaves, turmeric powder, asafoetida. Mix very well.
Now add the chopped french beans
Saute for a minute and then add ½ cup water together with the salt.
Cooking Beans
Cover the pan with a lid and simmer on a low heat until the french beans are tender and done.
Check in between while cooking. If the water dries up, you can add some more water.
Once the beans are cooked till tender and there is no water in the pan, then add the grated coconut.
Mix well. Switch off the heat.
Serve the french beans poriyal hot or warm with sambar and steamed rice.
It also tastes good when eaten with roti or paratha. You can also serve it as a side with South Indian meals or dal and rice.
Notes
Use fresh tender bright green colored beans that snap easily when broken.
For a gluten-free version omit adding asafoetida or use gluten-free asafoetida.
If you don't have dry red chilies then sub with green chilies. You can add about
½ teaspoon of chopped green chilies or serrano pepper.
Swap fresh coconut with desiccated coconut or frozen grated coconut. Since the coconut is added, finish this dish in an hour or two.
The recipe can be scaled easily.
Nutrition
Calories:
229
kcal
|
Carbohydrates:
13
g
|
Protein:
4
g
|
Fat:
20
g
|
Saturated Fat:
6
g
|
Polyunsaturated Fat:
1
g
|
Monounsaturated Fat:
12
g
|
Sodium:
595
mg
|
Potassium:
317
mg
|
Fiber:
5
g
|
Sugar:
5
g
|
Vitamin A:
1099
IU
|
Vitamin B1 (Thiamine):
1
mg
|
Vitamin B2 (Riboflavin):
1
mg
|
Vitamin B3 (Niacin):
59
mg
|
Vitamin B6:
1
mg
|
Vitamin C:
115
mg
|
Vitamin E:
6
mg
|
Vitamin K:
18
µg
|
Calcium:
75
mg
|
Vitamin B9 (Folate):
631
µg
|
Iron:
2
mg
|
Magnesium:
40
mg
|
Phosphorus:
72
mg
|
Zinc:
1
mg