Heart-Healthy Avarakkai Poriyal

Elevate your meals with this Heart-Healthy Avarakkai Poriyal, a vibrant South Indian stir-fry featuring tender broad beans, a medley of warm spices, and a hint of earthiness from asafoetida. Perfectly balanced for flavor and nutrition, this dish swaps traditional cooking oils for heart-friendly olive oil, making it a wholesome choice without compromising on taste. Infused with aromatic curry leaves, mustard seeds, and green chili, every bite bursts with authentic flavor. Quick to prepare in just 30 minutes, it’s a versatile side dish that pairs beautifully with steamed rice or soft rotis, making it a must-try addition to your healthy eating repertoire.

Nutriscore Rating: 65/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 250 grams Broad beans (avarakkai)
• 1 tablespoon Olive oil
• 0.5 teaspoon Mustard seeds
• 0.5 teaspoon Cumin seeds
• 1 teaspoon Urad dal (split black gram)
• 1 medium, slit lengthwise Green chili
• 8 leaves Curry leaves
• 1 small, finely chopped Onion
• 0.25 teaspoon Turmeric powder
• 0.5 teaspoon or to taste Salt
• 0.25 teaspoon Asafoetida (hing)
• 50 milliliters Water
• 1 tablespoon, finely chopped Cilantro

Directions

Step 1

Wash the broad beans thoroughly. Trim the ends and remove any tough strings along the sides. Chop them into small pieces about 1cm wide.

Step 2

Heat olive oil in a pan over medium heat. Add mustard seeds and let them splutter.

Step 3

Add cumin seeds and urad dal. Sauté until the dal turns golden brown.

Step 4

Add the slit green chili and curry leaves, and sauté for a few seconds until fragrant.

Step 5

Add the finely chopped onion and sauté until it becomes translucent.

Step 6

Add chopped avarakkai, turmeric powder, salt, and asafoetida. Mix well to combine.

Step 7

Pour in the water, cover the pan with a lid, and reduce the heat to low. Let it cook for about 10-15 minutes or until the broad beans are tender, stirring occasionally.

Step 8

Once the beans are cooked and the water has evaporated, remove the lid and increase the heat to medium-high. Sauté for another 2-3 minutes until any remaining moisture is gone.

Step 9

Garnish with finely chopped cilantro and mix well.

Step 10

Serve hot as a side dish with rice or roti.

Nutrition Facts

Serving size	(209.1g)

Amount per serving	% Daily Value*
Calories	217.8

Total Fat 15.4g	0%
Saturated Fat 2.3g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 1195.4mg	0%
Total Carbohydrate 18.2g	0%
Dietary Fiber 3.9g	0%
Total Sugars 6.2g
Protein 3.9g	0%

Vitamin D 0IU	0%
Calcium 77.8mg	0%
Iron 2.8mg	0%
Potassium 402.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 61.1%

Protein: 6.9%

Carbs: 32.1%