Green Beans
Crisp green beans stir-fried with mustard seeds, lentils, and fresh coconut. This simple South Indian side dish, known as poriyal, is light, flavorful, and comes together in just 15 minutes.
For 4 servings
Prepare the green beans
- Wash the green beans thoroughly under running water.
- Trim the ends of the beans.
- Chop them into small, uniform 1-inch pieces.
Make the tempering
- Heat coconut oil in a pan or kadai over medium heat.
- Add the mustard seeds and wait for them to splutter.
- Once they splutter, add urad dal, chana dal, broken dried red chilies, and curry leaves.
- Sauté for about a minute until the lentils turn light golden brown and aromatic.
Cook the green beans
- Add the chopped green beans to the pan.
- Add asafoetida, turmeric powder, and salt. Mix everything well to coat the beans with the spices.
- Sprinkle 3 tablespoons of water over the beans.
- Cover the pan and cook on low to medium heat for 7-10 minutes, or until the beans are tender but still have a slight crunch. Stir occasionally to prevent burning.
Finish and serve
- Once the beans are cooked, turn off the heat.
- Add the freshly grated coconut and mix well.
- Let it sit for a minute for the flavors to meld.
- Serve hot as a side dish with rice and sambar or dal.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best texture, do not overcook the beans. They should be tender-crisp, not mushy.
- 2Using fresh coconut gives the best flavor, but you can use frozen or desiccated coconut in a pinch.
- 3Make sure the dals in the tempering turn golden but don't burn, as this adds a crucial nutty flavor and crunch.
- 4You can add a pinch of sugar or a squeeze of lemon juice at the end to balance the flavors.
- 5This dish can be stored in an airtight container in the refrigerator for up to 2 days.
Adapt it for your goals.
Healthy
Reduce the coconut oil to 1 tablespoon and add more vegetables like carrots or peas along with the beans for added nutrients.
quickQuick
Use pre-cut or frozen green beans to save on prep time. You may need to adjust the cooking time slightly.
jainJain
This recipe is naturally Jain-friendly as it does not contain any onion, garlic, or root vegetables.
high proteinHigh protein
Increase the amount of chana dal and urad dal to 2 teaspoons each for an extra protein boost.
Why this is on our healthy list.
Rich in Fiber
Green beans are an excellent source of dietary fiber, which aids in digestion, helps maintain bowel health, and can help control blood sugar levels.
Packed with Vitamins
This dish provides essential vitamins like Vitamin K for bone health, Vitamin C for a strong immune system, and Vitamin A for vision.
Heart Healthy
Green beans are naturally low in sodium and cholesterol-free. Coconut oil contains healthy fats that can be beneficial for heart health when consumed in moderation.
Frequently asked questions
Yes, it is very healthy. Green beans are a great source of fiber, vitamins A, C, and K. The use of minimal oil and fresh coconut makes it a nutritious side dish.