Carrot and Beans Poriyal – South Indian Style
Description:
Carrot and Beans Poriyal is a delicious and nutritious South Indian dish that adds a wonderful touch to any lunch. Made with steamed carrots and beans, it is seasoned with mustard seeds, urad dal, and curry leaves. The addition of freshly grated coconut at the end enhances its flavor, making it an irresistible side dish. It’s easy to prepare and pairs beautifully with rice or any South Indian sambar for a wholesome meal.
Cuisine: South Indian
Course: Lunch
Diet: Vegetarian
Ingredients
| Ingredient | Quantity |
|---|---|
| Green Beans (Chopped) | 200 grams |
| Carrots (Chopped) | 200 grams |
| Mustard Seeds (Rai) | 1 teaspoon |
| White Urad Dal (Split) | 1 teaspoon |
| Asafoetida (Hing) | 1/4 teaspoon |
| Turmeric Powder | 1/4 teaspoon |
| Curry Leaves (Kadhi Patta) | 5 leaves |
| Oil (preferably coconut or vegetable oil) | 1 tablespoon |
| Salt | To taste |
| Fresh Coconut (Grated) | 1 tablespoon (for garnish) |
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
Serves: 3-4
Instructions
-
Prepare Vegetables:
Begin by steaming the chopped carrots and green beans. You can do this in a steamer or using a stovetop method, ensuring that they are tender yet still slightly crisp. Once steamed, set them aside. -
Tempering the Spices:
In a large pan or wok, heat the oil over medium heat. Add the mustard seeds and allow them to splutter for about 15 seconds. This will release their flavor into the oil. -
Add Urad Dal:
Next, add the split urad dal to the pan. Stir it continuously, allowing the dal to turn golden brown. This will add a lovely crunch and flavor to the dish. -
Add Aromatics:
Add the curry leaves and a pinch of asafoetida to the pan. Stir everything well for a few seconds, letting the spices release their fragrance. -
Combine Vegetables:
Now, add the steamed carrots and beans into the pan. Season with turmeric powder and salt to taste. Stir the mixture gently, ensuring the spices are evenly distributed among the vegetables. -
Simmer:
Let the vegetables cook for about 1-2 minutes on low heat to allow the flavors to meld together. Stir occasionally to prevent any burning. -
Garnish and Serve:
Once cooked, remove from heat and garnish with freshly grated coconut. This adds a creamy texture and a subtle sweetness that perfectly balances the spices. -
Serve:
Serve the Carrot and Beans Poriyal hot with steamed rice and a bowl of South Indian sambar for a comforting and wholesome meal.
Nutritional Information (Per Serving)
| Nutrient | Amount (Approx.) |
|---|---|
| Calories | 120 kcal |
| Protein | 3 g |
| Carbohydrates | 15 g |
| Fiber | 5 g |
| Fat | 6 g |
| Sodium | 220 mg |
| Potassium | 350 mg |
Tips:
- Substitute the oil: You can use coconut oil for a more authentic flavor or opt for any other vegetable oil if preferred.
- Add some heat: For a spicier version, you can add green chilies while tempering the mustard seeds.
- Optional additions: You may also add a pinch of black pepper or cumin seeds to enhance the dish further.
Enjoy this simple yet flavorful Carrot and Beans Poriyal as a perfect addition to your lunch menu. It’s not only healthy but also very easy to prepare, making it a wonderful option for a weeknight meal or a weekend feast!
