Low Fat Beans Poriyal
Transform your mealtime with this wholesome and flavorful Low Fat Beans Poriyal, a South Indian classic reimagined for a lighter touch. Bursting with the vibrant goodness of tender green beans, this recipe uses just a teaspoon of coconut oil, making it a guilt-free yet delicious side dish. Fragrant curry leaves, golden urad dal, and a hint of spice from dried red chili create a fragrant tempering, while turmeric and fresh grated coconut add depth and a subtle sweetness. Perfectly cooked in a mere 15 minutes, this protein- and fiber-rich dish pairs beautifully with steamed rice or can be enjoyed on its own for a quick, nutritious bite. Whether you're looking to embrace healthier eating or just want to expand your repertoire of Indian recipes, this Low Fat Beans Poriyal is sure to be a hit!
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Ingredients
- 250 grams green beans
- 1 teaspoon coconut oil
- 0.5 teaspoon mustard seeds
- 1 teaspoon urad dal
- 1 whole dried red chili
- 8 leaves curry leaves
- 1 small, finely chopped onion
- 0.25 teaspoon turmeric powder
- 0.5 teaspoon salt
- 2 tablespoons grated fresh coconut
- 2 tablespoons water
Directions
Step 1
Wash and trim the green beans. Cut them into 1/2 inch pieces.
Step 2
Heat coconut oil in a non-stick pan over medium heat.
Step 3
Add mustard seeds to the pan. Once they start to splutter, add the urad dal and stir until the dal turns light golden brown.
Step 4
Break the dried red chili into halves and add it to the pan along with curry leaves, stirring for about 30 seconds until fragrant.
Step 5
Add finely chopped onion and sauté until the onion becomes translucent.
Step 6
Add the chopped green beans and sprinkle turmeric powder and salt over them. Mix well.
Step 7
Pour water into the pan and cover it with a lid. Allow the beans to cook for about 8-10 minutes on medium-low heat, stirring occasionally, until the beans are tender but still have a slight crunch.
Step 8
Remove the lid, increase the heat slightly, and stir to evaporate any remaining moisture.
Step 9
Once the beans are cooked and mostly dry, stir in the grated coconut. Mix well and cook for another 1-2 minutes.
Step 10
Remove from heat and serve the Low Fat Beans Poriyal hot as a side dish with rice or as desired.
Nutrition Facts
| Serving size | (434.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 343.6 |
| Total Fat 20.5g | 0% |
| Saturated Fat 16.3g | 0% |
| Polyunsaturated Fat 0.5g | |
| Cholesterol 0mg | 0% |
| Sodium 1508.0mg | 0% |
| Total Carbohydrate 37.6g | 0% |
| Dietary Fiber 12.0g | 0% |
| Total Sugars 14.8g | |
| Protein 8.9g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 155.3mg | 0% |
| Iron 4.5mg | 0% |
| Potassium 932.7mg | 0% |
Source of Calories