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A classic Tamil Brahmin dish featuring tender green beans tossed with a savory, steamed lentil crumble. This protein-packed side dish is wonderfully textured and pairs perfectly with sambar or rasam rice.
Soak and Grind the Dal
Steam the Dal Paste
Prepare the Usili Crumble
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A classic Tamil Brahmin dish featuring tender green beans tossed with a savory, steamed lentil crumble. This protein-packed side dish is wonderfully textured and pairs perfectly with sambar or rasam rice.
This south_indian recipe takes 165 minutes to prepare and yields 4 servings. At 218.36 calories per serving with 9.15g of protein, it's a moderately challenging recipe perfect for lunch or dinner or side.
Cook the French Beans
Temper and Assemble
This recipe works wonderfully with other vegetables. Try it with cluster beans (kothavarangai), cabbage, bell peppers, or even banana flower (vazhaipoo).
For extra flavor and a more traditional touch, stir in 2-3 tablespoons of freshly grated coconut along with the dal crumble in the final step.
For a different flavor profile, you can sauté one finely chopped onion after the tempering, before adding the cooked beans.
The combination of toor dal and chana dal provides a high-quality protein profile, essential for muscle repair, growth, and overall body function.
Both the lentils and green beans are rich in dietary fiber, which aids digestion, promotes gut health, helps maintain stable blood sugar levels, and contributes to a feeling of fullness.
This dish is a good source of important minerals like iron, magnesium, potassium, and folate, which are vital for energy production, bone health, and preventing anemia.
One serving of Paruppu Usili (approximately 1 cup or 120g) contains around 165-180 calories, making it a nutritious and moderately low-calorie side dish.
Yes, it is very healthy. It's rich in plant-based protein from the lentils, high in dietary fiber from both lentils and beans, and packed with essential minerals. It's a great way to add protein to a vegetarian meal.
This usually happens for two reasons: 1) Too much water was added while grinding the dal paste, making it too wet. 2) The steamed dal cake was not cooled completely before being pulsed in the grinder.
The classic combination is toor dal and chana dal for the best texture and flavor. You could try using only toor dal or masoor dal, but the texture of the final crumble will be softer.
Store any leftover Paruppu Usili in an airtight container in the refrigerator. It will stay fresh for up to 3 days. Reheat gently in a pan or microwave before serving.
Yes, this recipe is naturally vegan as it uses coconut oil. It is also gluten-free, as long as you use a pure, uncontaminated asafoetida (hing). Some commercial hing powders contain wheat flour, so check the label if you have a severe gluten intolerance.