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A classic Kerala stir-fry featuring tender long beans, fresh coconut, and fragrant spices. This simple, healthy side dish comes together quickly and is a staple in South Indian homes, perfect with rice and sambar.
Prepare Coconut Mix and Beans
Temper the Spices (Tadka)
Sauté Aromatics and Cook Beans
A classic Kerala stir-fry featuring tender long beans, fresh coconut, and fragrant spices. This simple, healthy side dish comes together quickly and is a staple in South Indian homes, perfect with rice and sambar.
This kerala recipe takes 30 minutes to prepare and yields 4 servings. At 191.38 calories per serving with 4.18g of protein, it's a beginner-friendly recipe perfect for side or lunch or dinner.
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Add Coconut and Finish
Serve
You can add a handful of finely chopped carrots or cabbage along with the beans for added texture and nutrition.
For a different flavor profile, add 1-2 cloves of finely chopped garlic along with the shallots.
A tiny pinch of jaggery or sugar can be added at the end to balance the flavors, a common practice in some regional variations.
Add a tablespoon of soaked and cooked yellow moong dal along with the beans for extra protein.
Long beans are an excellent source of dietary fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
The use of fresh coconut and coconut oil provides medium-chain triglycerides (MCTs), which are healthy fats that can provide quick energy and support heart health.
This dish is a good source of Vitamin C, Vitamin A, folate, and minerals like potassium and magnesium, which are essential for overall health and immunity.
Spices like turmeric contain curcumin, a powerful compound with anti-inflammatory and antioxidant benefits that help protect the body from cellular damage.
Payar Thoran is a traditional dry vegetable side dish from Kerala, South India. It's made by stir-frying finely chopped long beans (payar) with a mixture of grated coconut, spices, and a final tempering of mustard seeds and curry leaves.
Yes, Payar Thoran is very healthy. It is rich in fiber from the long beans, contains healthy fats from coconut oil, and is packed with vitamins and minerals. It's a light, plant-based dish that is low in calories and aids in digestion.
One serving of Payar Thoran (approximately 1 cup or 105g) contains around 120-150 calories, depending on the amount of coconut and oil used. It's a relatively low-calorie side dish.
Yes, you can use frozen grated coconut. Make sure to thaw it completely to room temperature before pulsing it with the spices. While fresh coconut provides the best flavor and texture, frozen is a convenient and acceptable alternative.
Store leftover Payar Thoran in an airtight container in the refrigerator for up to 2-3 days. Reheat it in a pan over low heat or in the microwave before serving.
Payar Thoran is traditionally served as a side dish with steamed rice, sambar, rasam, and pulissery. It is a staple component of a Kerala Sadya (feast) and pairs well with almost any South Indian main course.
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