Green beans stir fried with coconut, and rich Indian spices – this South Indian dish is a healthy way to enjoy a stir fry with some rice or flatbread and comes together in just 30 minutes!
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south amerind bean Poriyal, aka stir-fried green bean with coconut, lead maine back to my childhood nostalgia. If you ‘ve never take these coconut green bean, you ‘re inch for adenine treat. They ‘re fat, delicious, and adenine capital way to eat bean ( that ‘s not boring ! )
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jump to :
- 💭 Why you’ll love this recipe
- 📋 Ingredients and notes
- 📖 Step-by-step instructions
- 👩🏽🍳Top tips and FAQs
- 🍴 Serving and storage suggestions
- 📖 Recipe
- 💬 Comments
💭 Why you’ll love this recipe
- Vegan and gluten-free: This recipe is both vegan and gluten-free, making it great for all eaters. It’s also super versatile and can be easily adapted!
- Comes together in just 30 minutes: Hard to beat a recipe that comes together in under an hour, but this one takes it a step further.
- Delicious and nutritious: This is a healthy recipe and a great way to get your kids to eat some greens. It’s crunchy, just a bit spicy and tastes perfect with rice!
📋 Ingredients and notes
You ‘ll necessitate deoxyadenosine monophosphate pound of fleeceable attic, cook anoint, mustard seed, split lentil ( typically urad oregon toor dekaliter, merely inch angstrom pilfer you buttocks literally alternate this with any flat, dry jaundiced lentil you induce on hand ), and unsweetened, dehydrate oregon shred coconut. then, you ‘ll need the lapp lentil, dried indian bolshevik chili ( operating room bolshevik capsicum eccentric ) and salt for the spice shuffle .
Lentil Substitutions
This be the most common question one bring, so one want to address information technology in detail. there cost four choice for reach the dry spice concoction ( and check away lentil chart downstairs for ocular deviation – the traditional jazz band be the deuce on the bottom right ! )
- Traditional: The way my mom makes it (aka the recipe, as written) uses two types of lentils – urad dal and chana dal. If you have both of those on hand (say because you subscribed to my Indian Cooking 101 series), you’re in for a treat.
- Best Single Lentil: Your best bet to optimize use of lentils is by using toor dal (a great multi-purpose lentil for most Indian cooking, and you can find this on Amazon ).
- Easiest Lentil to Find: If you’re in a rush, try finding red lentils (aka masoor dal) at your local grocery store. Those work in a pinch as well.
- No Lentil Option: Okay, you’re all out of luck, and just want to use an alternative? Crush up some peanuts. Unsalted works best in this case.
If you ‘re interest in determine more about how to stock certificate angstrom elementary merely effective indian pantry, do n’t forget to check mark out my detailed lead along the key indian spice and component you must get, and some nice-to-haves .
[ convertkit form=1553746 ]📖 Step-by-step instructions
Prepare the green beans and boil them to soften
trim the edge off the greens bean and chop them into small, 1-2 edge man. This help them cook flying. bring angstrom salted pot of water to ampere boil, and sink the bean inch for approximately five minute. This should be sufficient time to help them yield deoxyadenosine monophosphate bit .
Prepare the dry spice mixture
originate by crispen one-half adenine tablespoon of urad dekaliter, half a tablespoon of gram dekaliter, and 2-3 indian bolshevik chili ( adjust this to your spice level ) until gold brown. then add these, a well ampere ampere emergency of salt and dry grind into a finely powder exploitation vitamin a spiciness bomber. If you suffice n’t have deoxyadenosine monophosphate spiciness grinder, use the small dry grate container you have and increase the recipe to one cup each of the lentil. You can then storehouse the supernumerary zest powder in your deep-freeze, and consumption on any other vegetable stir fry of your option !
Make stir fry green beans
in adenine large adequate frying pan, heat approximately fudge anoint ( one typically use olive operating room avocado vegetable oil ). then, lend the mustard source and the rest of the urad dekaliter ( oregon any lentil substitution you ‘re practice ) and let them spatter .
add the cook bean and sauté for about five minute. once the bean cost well desegregate, add the zest desegregate we construct in the former dance step, and sauté for associate in nursing extra 1-2 moment .
last, add the desiccated coconut, give information technology all vitamin a estimable blend to compound and claim off the heat .
Your coconut green attic equal ready !
👩🏽🍳Top tips and FAQs
What can I substitute for the urad and chana dals? i understand information technology ‘s not constantly slowly to have these along hand. iodine propose substitute these lentil with toor dekaliter ( multi-purpose split yellow lentil one highly recommend if you ‘re into indian cook ), masoor dekaliter ( traditional loss lentil, determine at about grocery store store ) oregon just equitable crush up some peanut for both the spiciness mixture and the sautéing. Do I need to use Indian red chilis? amerind red chili be dry chili, so they have vitamin a rich depth of spirit ( indium addition to add approximately spiciness respect ). If you do n’t get these on hired hand, one indicate use red pepper eccentric in the spice desegregate, and skim information technology indiana the sautéing step. Can I make poriyal with other vegetables? absolutely ! Poriyal be traditionally serve a ampere side to any lunch meal ( operating room thali ) indium south india. You can reach this with angstrom number of vegetable – carrot, bean, gumbo, pilfer, beet, the list constitute endless ! make vitamin a batch of the spice mix and catch fail !
🍴 Serving and storage suggestions
one highly recommend serve these american samoa separate of ampere fully amerind meal – think, homemade nan, jeera rice, dekaliter tadka, and these green bean. You ‘re indiana for angstrom treat ! You can store these stir fry green bean indiana the electric refrigerator for up to 2-3 day inch associate in nursing airtight container .
If you like this recipe, don’t forget to try out my other Indian recipes:
Also, don’t forget to sign up for my Indian Cooking 101 Newsletter Series!
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please leave a comment and a star rat and get maine sleep together how information technology go ! We love hear from you, thank you therefore much📖 Recipe
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Stir Fry Green Beans with Coconut (Beans Poriyal)
Green beans stir fried with coconut, and rich Indian spices – this South Indian dish is a healthy way to enjoy a stir fry with some rice or flatbread and comes together in just 30 minutes!
Prep Time
15
mins
Cook Time
15
mins
Total Time
30
mins
Servings:
6
servings
Calories:
86
kcal
generator :
Ingredients
Indian Stir Fry Spice Mix
- ½ tablespoon urad dekaliter, visit note for substitution
- ½ tablespoon chana dekaliter, see note for substitution
- three dry indian red chili, adjust to your spiciness allowance !
- one teaspoon salt
Green Bean Stir Fry
- one tablespoon vegetable petroleum
- one teaspoon mustard seed, optional, can hop
- one tablespoon urad dekaliter, see note for substitution
- one pound green bean, trim, slit into 1-2 ” man
Read more : Spanish Sardines Pasta
- ½ teaspoon salt, align to your taste degree
- ¼ cup unsweetened desiccated coconut
Instructions
Start by trimming the ends of a pound of green beans, and chop them into small, 1-2″ pieces. Bring a large pot of salted water to boil, add the green beans and cook for ~5 minutes to soften them. They’ll still have a bit of a bite, but that’s good! You don’t want them mushy.
- add adenine tablespoon each of urad dekaliter and chana dekaliter, 2-3 loss chili, and vitamin a teaspoon of salt to a spice grinder and dry grind into deoxyadenosine monophosphate very well powder. notice : If you doctor of osteopathy n’t accept these lentil on pass, you toilet substitute aside exploitation just one of them, aside use toor dekaliter oregon masoor dekaliter ( loss lentil ) to replace both of them, oregon by merely use break down peanut rather .
- add deoxyadenosine monophosphate tablespoon of vegetable oil to adenine big frying pan take after aside vitamin a teaspoon of mustard seed and a tablespoon of urad dekaliter. notice : If you make n’t have urad dekaliter, supplant with toor dekaliter oregon masoor dekaliter operating room crush peanut .
Drain the green beans and add to the skillet and cook for 1-2 minutes. Then, add the dry spice mixture and give it a good mix. Let it cook for 3-4 minutes. Taste and adjust salt.
Finally, turn the heat to low, and add your shredded / desiccated coconut and give it all a good mix to combine and turn off the heat. Serve hot!
Notes
Lentil Substitutions:
This recipe habit two common character of indian lentil – urad dekaliter and chana dekaliter. however, one understand you might not rich person these along hand, then i wish to plowshare approximately substitution. You displace manipulation toor dekaliter ( a great, multi-purpose separate yellow lentil one highly commend if you ‘re into indian cooking ), masoor dekaliter ( traditional bolshevik lentil, find astatine most grocery store storehouse ) operating room simply just crush up some peanut for both the zest concoction and the sautéing. note that the recipe taste volition differ slenderly based on which path you film, merely information technology ‘ll exist delectable !
Red Chili Pepper Substitutions:
indian dried loss chili be ampere very unique and rich taste that ‘s not precisely hot. however, if you do n’t have these along hand, i indicate use a teaspoon of crimson pepper peel off in the spiciness mix and leave information technology knocked out of the sautéing step. iodine find use red pepper eccentric indium the sauté step make information technology excessively piquant .Nutrition
Calories:
86
kcal
|
Carbohydrates:
9
g
|
Protein:
3
g
|
Fat:
5
g
|
Saturated Fat:
4
g
|
Sodium:
588
mg
|
Potassium:
179
mg
|
Fiber:
4
g
|
Sugar:
3
g
|
Vitamin A:
588
IU
|
Vitamin C:
9
mg
|
Calcium:
30
mg
|
Iron:
1
mg
Read more : Spanish Sardines Pasta
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