High Protein Beans Poriyal

Boost your daily protein intake with this flavorful High Protein Beans Poriyal—a traditional South Indian stir-fry brimming with wholesome ingredients and bold spices! Tender green beans are paired with nutrient-rich toor dal and chana dal, simmered to perfection, and tossed in an aromatic blend of curry leaves, mustard seeds, and dried red chilies. A finishing touch of fresh grated coconut enhances both the flavor and nutrition of this quick, 35-minute dish. Served as a high-protein side or the star of your meal when paired with steamed rice or flatbreads, this vibrant recipe delivers a delightful combination of textures, making it a must-try for anyone seeking a healthy and satisfying plant-based option. Keywords: high-protein recipe, beans poriyal, South Indian stir-fry, healthy side dish, plant-based protein.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 250 grams Green beans
• 50 grams Toor dal (split pigeon peas)
• 50 grams Chana dal (split chickpeas)
• 30 grams Grated coconut
• 2 tablespoons Coconut oil
• 1 teaspoon Mustard seeds
• 1 teaspoon Cumin seeds
• 1 tablespoon Urad dal (split black lentils)
• 2 pieces Dried red chilies
• 10 leaves Curry leaves
• 0.5 teaspoon Asafoetida
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Salt
• 500 ml Water

Directions

Step 1

Wash the green beans thoroughly under running water. Trim the ends and chop them into small, even-sized pieces.

Step 2

Rinse the toor dal and chana dal in cold water until the water runs clear. Drain and set aside.

Step 3

In a medium saucepan, bring 500 ml of water to a boil. Add the toor dal and chana dal, then boil for 10 minutes or until they are just tender but not mushy. Drain and set aside.

Step 4

Heat the coconut oil in a large pan over medium heat. Add the mustard seeds and let them splutter.

Step 5

Once the mustard seeds start crackling, add the cumin seeds, urad dal, dried red chilies, and curry leaves. Sauté for about 1 minute until the urad dal turns golden brown.

Step 6

Reduce the heat to low and add the asafoetida and turmeric powder. Stir quickly to combine.

Step 7

Add the chopped green beans to the pan along with the cooked dal mixtures. Stir well to coat them with the spices.

Step 8

Add salt and a splash of water, then cover and cook for 6-8 minutes, or until the beans are tender but still crisp. Stir occasionally to prevent sticking.

Step 9

Once the beans are cooked to your liking, sprinkle the grated coconut over the top and mix it in. Cook for another 1-2 minutes.

Step 10

Remove from heat and serve the High Protein Beans Poriyal hot as a side dish or a main dish with rice or flatbreads.

Nutrition Facts

Serving size	948.5 grams (948.5g)

Amount per serving	% Daily Value*
Calories	876

Total Fat 44.10g	57%
Saturated Fat 32.80g	164%
Polyunsaturated Fat 0.80g
Cholesterol 0mg	0%
Sodium 2731mg	119%
Total Carbohydrate 98.30g	36%
Dietary Fiber 30.00g	107%
Total Sugars 17.50g
Protein 31.00g	62%

Vitamin D 0IU	0%
Calcium 274mg	21%
Iron 13mg	70%
Potassium 2098mg	45%

*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: 43.4%

Protein: 13.6%

Carbs: 43.0%