Low Fat Avarakkai Poriyal

Delight in the vibrant flavors of South India with this Low Fat Avarakkai Poriyal, a wholesome and nutritious stir-fry featuring tender broad beans seasoned with aromatic spices and fresh grated coconut. This healthy side dish comes together in just 25 minutes, making it perfect for busy weeknight meals. Prepared with minimal coconut oil, it offers a guilt-free way to enjoy the earthy richness of traditional Tamil cuisine. The combination of mustard seeds, curry leaves, and a hint of chili delivers a burst of flavor in every bite, while the natural crunch of the beans and the creamy coconut create a satisfying texture. Serve it alongside steamed rice and sambar for an authentic, low-fat South Indian meal that is both delicious and comforting. Perfect for vegetarians and those seeking a balanced diet, this dish is a must-try!

Nutriscore Rating: 75/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 250 grams Avarakkai (Broad Beans)
• 1 teaspoon Coconut Oil
• 0.5 teaspoon Mustard Seeds
• 1 teaspoon Urad Dal (Black Gram Lentils)
• 0.5 teaspoon Turmeric Powder
• 1 whole Red Chili
• 1 sprig Curry Leaves
• 1 whole Green Chili
• 2 tablespoons Grated Coconut
• 0.5 teaspoon Salt

Directions

Step 1

Wash and string the avarakkai (broad beans). Chop them into small pieces across the thickness.

Step 2

Heat a non-stick pan and add the coconut oil over medium heat.

Step 3

Once the oil is hot, add mustard seeds and let them splutter.

Step 4

Add the urad dal and sauté until they turn golden brown.

Step 5

Break the red chili into halves and add it to the pan along with curry leaves. Stir for a few seconds until fragrant.

Step 6

Add the chopped avarakkai to the pan, along with turmeric powder and salt. Mix well to coat the beans with the spices.

Step 7

Cover and cook on low heat for 8-10 minutes, stirring occasionally to prevent sticking. If needed, sprinkle a little water to help cook the beans.

Step 8

Meanwhile, finely chop the green chili and add it to the pan after the avarakkai is half-cooked.

Step 9

Once the beans are tender but still crunchy, add the grated coconut and mix well.

Step 10

Cook for another 2-3 minutes to allow the flavors to meld. Adjust salt to taste if necessary.

Step 11

Turn off the heat and let it sit covered for a few minutes before serving.

Step 12

Serve warm as a side dish with rice and sambar for a complete meal.

Nutrition Facts

Serving size	(319.2g)

Amount per serving	% Daily Value*
Calories	354.3

Total Fat 19.3g	0%
Saturated Fat 14.9g	0%
Polyunsaturated Fat 0.2g
Cholesterol 0mg	0%
Sodium 1203.4mg	0%
Total Carbohydrate 34.6g	0%
Dietary Fiber 12.4g	0%
Total Sugars 5.8g
Protein 14.3g	0%

Vitamin D 0IU	0%
Calcium 133.3mg	0%
Iron 5.7mg	0%
Potassium 807.0mg	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: 47.0%

Protein: 15.5%

Carbs: 37.5%