Heart-Healthy Beans Poriyal

Bring a burst of flavor and nutrition to your table with this Heart-Healthy Beans Poriyal! This South Indian-inspired stir-fry recipe transforms tender green beans into a vibrant side dish, packed with wholesome ingredients like freshly grated coconut, aromatic curry leaves, and a hint of zesty lemon. Cooked in heart-friendly coconut oil and infused with the warming essence of mustard seeds, cumin, and urad dal, this dish is as delightful as it is nourishing. Ready in just 30 minutes, it's perfect for busy weeknights and pairs beautifully with steamed rice or whole-grain flatbreads. Low in calories and rich in vitamins, this easy vegetarian recipe strikes the perfect balance between health and flavor, making it a must-try for your next meal!

Nutriscore Rating: 74/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 400 grams Green beans
• 1 tablespoon Coconut oil
• 1 teaspoon Mustard seeds
• 1 teaspoon Urad dal (split black gram)
• 1 teaspoon Cumin seeds
• 2 whole Dry red chilies
• 10 leaves Curry leaves
• 1 medium Onion
• 0.5 teaspoon Turmeric powder
• 0.75 teaspoon Salt
• 3 tablespoons Freshly grated coconut
• 1 tablespoon Lemon juice
• 2 tablespoons Cilantro

Directions

Step 1

Wash the green beans thoroughly, trim the ends, and chop into small bite-sized pieces.

Step 2

Peel and finely chop the onion. Roughly chop cilantro for garnish and keep aside.

Step 3

Heat the coconut oil in a large skillet or pan over medium heat.

Step 4

Add the mustard seeds and allow them to splutter, then add the urad dal and cumin seeds. Sauté for about 30 seconds until the dal turns golden brown.

Step 5

Break the dry red chilies into halves and add them to the pan along with the curry leaves. Stir briefly until the red chilies darken slightly.

Step 6

Add the chopped onion to the pan and sauté for 3-4 minutes until translucent.

Step 7

Add the chopped green beans and turmeric powder to the pan. Stir well to mix with the spices.

Step 8

Season with salt and sprinkle a couple of tablespoons of water over the beans. Cover the pan with a lid and cook for about 10 minutes on low to medium heat, stirring occasionally. Cook until the beans are tender but still vibrant.

Step 9

Once the beans are cooked, add the freshly grated coconut. Stir well to combine and cook for another 2 minutes to allow the flavors to meld.

Step 10

Turn off the heat and squeeze fresh lemon juice over the beans, tossing well to distribute evenly.

Step 11

Garnish with freshly chopped cilantro before serving.

Nutrition Facts

Serving size	631.3 grams (631.3g)

Amount per serving	% Daily Value*
Calories	458

Total Fat 24.80g	32%
Saturated Fat 18.70g	94%
Polyunsaturated Fat 0.70g
Cholesterol 0mg	0%
Sodium 2300mg	100%
Total Carbohydrate 56.20g	20%
Dietary Fiber 18.20g	65%
Total Sugars 22.90g
Protein 13.50g	27%

Vitamin D 0IU	0%
Calcium 265mg	20%
Iron 9mg	49%
Potassium 1475mg	31%

*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: 44.5%

Protein: 10.8%

Carbs: 44.8%