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A simple and nutritious South Indian stir-fry made with tender drumsticks, aromatic spices, and fresh coconut. This classic Tamil side dish is quick to make and pairs wonderfully with rice and sambar.
Prepare the Drumsticks
Temper the Spices (Tadka)
Sauté and Cook the Drumsticks
A simple and nutritious South Indian stir-fry made with tender drumsticks, aromatic spices, and fresh coconut. This classic Tamil side dish is quick to make and pairs wonderfully with rice and sambar.
This south_indian recipe takes 35 minutes to prepare and yields 4 servings. At 159.82 calories per serving with 3.66g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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Finish with Coconut
For a 'Paruppu Usili' style, add 1/4 cup of cooked and crumbled toor dal or chana dal along with the coconut at the end.
After the drumsticks are cooked and the water has evaporated, make a well in the center, crack an egg, scramble it, and then mix it with the poriyal.
Instead of powders, grind 1/4 cup coconut, 1-2 green chillies, and 1/2 tsp cumin seeds into a coarse paste and add it at the end. Cook for 2-3 minutes.
For a different flavor profile, substitute red chilli powder with 1.5 teaspoons of sambar powder.
Drumsticks are an excellent source of Vitamin C, which boosts immunity, and Vitamin A, which is crucial for vision health. They also provide essential minerals like iron for blood health and calcium for strong bones.
The high fiber content in drumsticks aids in digestion, prevents constipation, and supports a healthy gut microbiome. The curry leaves in the recipe also have digestive properties.
Drumsticks contain compounds like isothiocyanates, and turmeric contains curcumin, both of which have potent anti-inflammatory effects that can help reduce inflammation in the body.
Being a good source of calcium, magnesium, and phosphorus, regular consumption of drumsticks can contribute to maintaining strong and healthy bones, helping to prevent conditions like osteoporosis.
Yes, it is very healthy. Drumsticks (murungakkai) are a powerhouse of nutrients, rich in vitamins A, C, and B-complex, as well as minerals like iron, calcium, and magnesium. This dish is high in fiber, plant-based, and uses minimal oil.
One serving of Murungakkai Poriyal (approximately 150g) contains around 150-170 calories, depending on the amount of coconut oil and grated coconut used.
Absolutely. For a no-onion version, simply skip the onion. The tempering and other spices will still provide plenty of flavor. You can add a pinch of asafoetida (hing) during tempering for an alternative aromatic.
Store leftover poriyal in an airtight container in the refrigerator for up to 2 days. Since it contains fresh coconut, it's best consumed fresh. Reheat gently in a pan or microwave before serving.
Bitterness can sometimes occur if the drumsticks are over-mature or not fresh. Always select young, tender, and bright green drumsticks to avoid this issue.
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