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A simple and delicious South Indian stir-fry of tender green beans, coconut, and spices. This quick side dish, also known as Beans Poriyal, is a staple in many households and comes together in under 30 minutes.
Prep the Vegetables: Wash the french beans thoroughly. Trim both ends and chop them into small, uniform 1/4-inch thick rounds. Finely chop the onion and set aside.
Prepare the Tempering (Tadka): Heat coconut oil in a kadai or heavy-bottomed pan over medium heat. Once hot, add the mustard seeds and allow them to splutter completely. Then, add the urad dal and sauté for about a minute until it turns a light golden brown.
Sauté Aromatics: Add the broken dried red chilies, curry leaves, and hing to the pan. Sauté for about 30 seconds until the curry leaves turn crisp and the mixture is fragrant.
Cook the Onions: Add the finely chopped onion and sauté for 2-3 minutes until it becomes soft and translucent.
Cook the Beans: Add the chopped beans, turmeric powder, and salt. Stir everything well to coat the beans with the spices. Sprinkle 2 tablespoons of water, cover the pan with a lid, and reduce the heat to low-medium. Cook for 8-10 minutes, stirring occasionally, until the beans are tender yet still have a slight crunch.
Finish with Coconut: Once the beans are cooked to your liking, add the fresh grated coconut. Mix well and cook for another 1-2 minutes, allowing the coconut flavor to meld with the beans.
Serve: Turn off the heat. Serve the Beans Fry hot as a side dish with rice and sambar, rasam, or curd rice.
A simple and delicious South Indian stir-fry of tender green beans, coconut, and spices. This quick side dish, also known as Beans Poriyal, is a staple in many households and comes together in under 30 minutes.
This south_indian recipe takes 25 minutes to prepare and yields 4 servings. At 159.17 calories per serving with 3.47g of protein, it's a beginner-friendly recipe perfect for side or lunch or dinner.
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Add 2-3 cloves of finely chopped garlic along with the onions for a pungent, aromatic twist.
Create a mixed vegetable poriyal by adding 1 finely chopped carrot or 1/2 cup of shredded cabbage along with the beans.
For a spicier version, add 1-2 slit green chilies with the onions. You can also add 1/2 teaspoon of sambar powder with the turmeric for a more complex flavor.
Garnish with a tablespoon of finely chopped fresh cilantro (coriander leaves) at the end for a fresh, herby note.
Green beans are an excellent source of dietary fiber, which aids in digestion, promotes gut health, and helps maintain stable blood sugar levels.
This dish is a good source of essential vitamins, including Vitamin K for bone health, Vitamin C for immune support, and Vitamin A for vision.
Being plant-based, this dish is naturally free of cholesterol. The use of coconut oil provides beneficial medium-chain fatty acids, and the overall low-fat profile supports cardiovascular health.
Yes, Beans Fry is very healthy. It's rich in fiber, vitamins (like K, C, and A), and minerals from the green beans. The use of coconut oil provides healthy fats, and the dish is naturally low in calories and plant-based.
One serving of Beans Fry (approximately 1 cup or 165g) contains around 155-165 calories, making it a light and nutritious side dish.
Yes, you can. While the coconut adds a traditional sweet, nutty flavor and texture, the dish will still be delicious without it. Simply skip the final step of adding coconut.
Store leftover Beans Fry in an airtight container in the refrigerator for up to 2-3 days. Reheat in a pan or microwave until warm before serving.
Yes, you can use frozen cut green beans. You don't need to thaw them first. Add them directly to the pan after sautéing the onions. You may need to reduce the cooking time by a few minutes.
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