Mediterranean Diet Avarakkai Poriyal

Elevate your vegetable sides with this wholesome and flavorful Mediterranean Diet Avarakkai Poriyal, a delightful twist on a traditional South Indian stir-fry. Featuring tender broad beans (avarakkai) gently sautéed in heart-healthy olive oil, this dish blends aromatic tempering spices like mustard seeds, cumin seeds, and curry leaves with the light heat of green chili. Grated coconut and a bright squeeze of fresh lemon juice add layers of richness and tang, making it a vibrant and nutrient-packed addition to any meal. With its quick prep and minimal cooking time, this healthy, plant-based recipe pairs perfectly with quinoa or brown rice, aligning beautifully with Mediterranean diet principles while staying true to its Indian origins. Perfect for weeknight dinners or as a unique side dish, this avarakkai poriyal is proof that simple ingredients can create sensational flavors.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 300 grams Avarakkai (broad beans)
• 2 tablespoons Olive oil
• 0.5 teaspoons Mustard seeds
• 0.5 teaspoons Cumin seeds
• 10 leaves Curry leaves
• 1 medium Onion
• 1 medium Green chili
• 0.5 teaspoons Turmeric powder
• 0.5 teaspoons Salt
• 2 tablespoons Freshly grated coconut
• 0.5 medium Lemon

Directions

Step 1

Wash and string the avarakkai (broad beans) and chop them into small pieces, about 0.5 cm thick.

Step 2

Finely chop the onion and slit the green chili lengthwise.

Step 3

Heat olive oil in a medium-sized pan over medium heat.

Step 4

Add the mustard seeds and let them splutter. Follow this by adding cumin seeds and curry leaves. Stir for a few seconds until aromatic.

Step 5

Add the chopped onion and green chili to the pan. Sauté them for 3-4 minutes or until the onion becomes translucent.

Step 6

Mix in the chopped avarakkai (broad beans) and add turmeric powder and salt. Stir well to coat the beans in the spices.

Step 7

Add 2-3 tablespoons of water to the pan. Cover and cook for 10-12 minutes or until the beans are tender, stirring occasionally to ensure even cooking and prevent sticking.

Step 8

Once the beans are cooked and water is absorbed, add the freshly grated coconut and mix well. Cook for another 2 minutes.

Step 9

Turn off the heat and squeeze the juice of half a lemon over the poriyal to add freshness.

Step 10

Serve warm as a side dish with your choice of whole grains, such as quinoa or brown rice, to adhere to Mediterranean diet principles.

Nutrition Facts

Serving size	(549.5g)

Amount per serving	% Daily Value*
Calories	588.5

Total Fat 35.9g	0%
Saturated Fat 9.3g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1213.3mg	0%
Total Carbohydrate 55.0g	0%
Dietary Fiber 17.9g	0%
Total Sugars 13.9g
Protein 18.0g	0%

Vitamin D 0IU	0%
Calcium 199.5mg	0%
Iron 7.8mg	0%
Potassium 1151.0mg	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: 52.5%

Protein: 11.7%

Carbs: 35.8%