Loading...
A simple and delicious South Indian stir-fry made with tender broad beans, aromatic spices, and fresh coconut. This classic Tamil side dish is quick to make and pairs perfectly with rice and sambar.
For 4 servings
Prepare the Beans: Wash the avarakkai (broad beans) thoroughly. Snap off the ends and pull down the sides to remove the tough strings. Chop the beans into small, uniform 1/2-inch pieces. Set aside.
Temper the Spices: 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. Add the urad dal and sauté for about a minute until it turns golden brown. Immediately add the broken dried red chilies, curry leaves, and asafoetida. Sauté for 30 seconds until the curry leaves are crisp and aromatic.
Cook the Poriyal: Add the chopped avarakkai to the pan. Sauté for 2-3 minutes, stirring well to coat the beans with the tempered spices. Sprinkle the turmeric powder, sambar powder (if using), and salt. Mix everything together.
Steam the Beans: Pour in 1/4 cup of water, stir, and bring to a gentle simmer. Cover the pan with a lid, reduce the heat to low-medium, and cook for 10-12 minutes. Stir occasionally to prevent sticking. Cook until the beans are tender but still have a slight bite. Uncover for the last couple of minutes if there is any excess water.
Finish with Coconut: Once the beans are cooked and the water has evaporated, add the fresh grated coconut. Gently mix it in and cook for another 2 minutes to allow the flavors to meld. Turn off the heat.
Serve: Serve the Avarakkai Poriyal hot as a side dish with steamed rice and your favorite sambar, rasam, or kuzhambu.
A classic Karnataka one-pot meal, reimagined for a low-glycemic diet. This version uses wholesome foxtail millet instead of rice, combined with lentils and vegetables in a fragrant, spicy tamarind broth. It's comfort food that's both hearty and healthy.
A wholesome and savory South Indian pancake made with a low-glycemic blend of millets, brown rice, and mixed lentils. Packed with fiber and protein, this diabetic-friendly adai is a delicious and guilt-free choice for breakfast or dinner.
Crispy, golden crepes made from a fermented rice and lentil batter, filled with a savory spiced potato mixture. A beloved South Indian classic, perfect for a hearty breakfast or light dinner, best served with sambar and coconut chutney.
A warm, savory breakfast dish made from roasted semolina and simple spices. This quick, comforting, and classic South Indian tiffin item is soft, fluffy, and ready in under 30 minutes.
A simple and delicious South Indian stir-fry made with tender broad beans, aromatic spices, and fresh coconut. This classic Tamil side dish is quick to make and pairs perfectly with rice and sambar.
This south_indian recipe takes 35 minutes to prepare and yields 4 servings. At 201.15 calories per serving with 5.85g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
For extra flavor, add one finely chopped onion and sauté until translucent after the tempering is done, before adding the beans.
Add 2 tablespoons of soaked moong dal (split yellow lentils) along with the broad beans for added protein and a different texture.
If you prefer, you can omit the grated coconut entirely. The poriyal will still be delicious with the flavor of the tempered spices.
Add 2-3 cloves of finely chopped garlic along with the curry leaves during tempering for a pungent, aromatic twist.
Broad beans and coconut are excellent sources of dietary fiber, which aids digestion, promotes a feeling of fullness, and helps maintain stable blood sugar levels.
This dish provides a good amount of plant-based protein from broad beans and urad dal, which is essential for building and repairing tissues and maintaining muscle mass.
The inclusion of spices like turmeric, mustard seeds, and curry leaves provides antioxidants and anti-inflammatory compounds that help strengthen the immune system.
Broad beans are a natural source of folate (Vitamin B9), which is crucial for cell growth, DNA formation, and is especially important during pregnancy.
Yes, it's very healthy. It's rich in fiber, plant-based protein, and essential nutrients from the broad beans. It's cooked with minimal oil and healthy spices, making it a great addition to a balanced meal.
One serving (about 1 cup or 135g) contains approximately 120-150 calories, depending on the amount of coconut and oil used.
Absolutely. While coconut adds a classic South Indian flavor and texture, you can omit it for a simpler, lower-fat version. The dish will still be delicious.
This usually happens due to overcooking or adding too much water. Use just enough water to create steam (about 1/4 cup) and cook until the beans are tender-crisp, not soft. Check them after 8-10 minutes.
Store leftover poriyal in an airtight container in the refrigerator for up to 2-3 days. Reheat gently in a pan or microwave before serving.
Yes, you can use frozen chopped broad beans. You may not need to add any water, or very little, as the frozen beans will release water as they cook. Adjust the cooking time accordingly, as they may cook faster.