Nut-Free Beans Poriyal

Discover the simplicity and burst of flavor in this Nut-Free Beans Poriyal, a wholesome South Indian side dish brimming with vibrant spices and fresh ingredients. Tender green beans are stir-fried with golden-brown lentils, curry leaves, and dried red chilies, then delicately seasoned with turmeric and finished with a generous sprinkle of freshly grated coconut. Perfectly balanced with a hint of spice and natural sweetness, this nut-free version remains true to its roots while catering to those with dietary restrictions. Ready in just 30 minutes, it pairs effortlessly with steamed rice or flatbreads for a comforting meal that's both nutritious and delicious.

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 500 grams green beans
• 2 tablespoons coconut oil
• 1 teaspoon mustard seeds
• 1 teaspoon urad dal (split black gram)
• 1 teaspoon chana dal (split chickpeas)
• 2 whole dried red chilies
• 10 leaves curry leaves
• 1 medium, finely chopped onion
• 0.5 teaspoon ground turmeric
• 0.5 teaspoon salt
• 0.25 cup fresh grated coconut
• 0.25 cup water

Directions

Step 1

Wash the green beans thoroughly and trim the ends. Chop them into small pieces, approximately 1/4 inch thick.

Step 2

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

Step 3

Add the mustard seeds to the hot oil. Once the seeds start to crackle, add urad dal and chana dal.

Step 4

Fry the dals until they turn golden brown, then add the dried red chilies and curry leaves. Stir well.

Step 5

Add the chopped onions to the pan. Sauté until the onions become translucent.

Step 6

Sprinkle the turmeric powder over the onions and stir to combine.

Step 7

Add the chopped green beans to the pan, and mix well with the spices and onions.

Step 8

Pour in 0.25 cups of water and add salt. Cover the pan with a lid and let it cook for about 8-10 minutes, stirring occasionally, until the beans are tender but still crisp.

Step 9

Once the beans are cooked to your desired texture, remove the lid and let any excess water evaporate completely.

Step 10

Add the grated coconut to the beans and stir well to mix everything together.

Step 11

Cook for an additional 2-3 minutes to allow the flavors to meld.

Step 12

Turn off the heat and transfer the Nut-Free Beans Poriyal to a serving dish. Serve hot as a side dish with steamed rice or flatbreads.

Nutrition Facts

Serving size	822.8 grams (822.8g)

Amount per serving	% Daily Value*
Calories	756

Total Fat 51.00g	65%
Saturated Fat 41.40g	207%
Polyunsaturated Fat 1.10g
Cholesterol 0mg	0%
Sodium 1839mg	80%
Total Carbohydrate 71.40g	26%
Dietary Fiber 25.20g	90%
Total Sugars 28.70g
Protein 17.20g	34%

Vitamin D 0IU	0%
Calcium 282mg	22%
Iron 9mg	52%
Potassium 1801mg	38%

*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: 56.4%

Protein: 8.5%

Carbs: 35.1%