Green Beans Poriyal with Peanuts & Sesame: A South Indian Delight
Green Beans Poriyal with Peanuts & Sesame is a simple yet flavorful South Indian dish that combines fresh green beans with aromatic spices, roasted peanuts, and sesame seeds. This dish is light, nutritious, and diabetic-friendly, making it a perfect addition to your lunch or dinner table. The blend of mustard seeds, cumin, and dry red chilies provides a gentle heat, while the peanuts and sesame seeds add a lovely crunch and nutty flavor. This recipe is a great choice for those looking to enjoy a healthy, traditional Indian meal without compromising on taste.
Ingredients
| Ingredient | Quantity |
|---|---|
| Green beans (French Beans) | 2 cups, chopped into 1-inch pieces |
| Salt | As per taste |
| Red chili powder | 1/2 teaspoon |
| Sunflower oil | 1 teaspoon |
| Water | 2 tablespoons |
| Mustard seeds | 1/2 teaspoon |
| Cumin seeds (Jeera) | 1/2 teaspoon |
| Dry red chili | 1 |
| Sesame seeds (Til seeds) | 1 teaspoon |
| Raw peanuts (Moongphali) | 2 tablespoons |
Preparation & Cooking Time
| Step | Time |
|---|---|
| Preparation Time | 5 minutes |
| Cooking Time | 20 minutes |
| Total Time | 25 minutes |
| Servings | 2 servings |
Cuisine & Course
| Cuisine | Course | Diet |
|---|---|---|
| South Indian | Lunch | Diabetic Friendly |
Instructions
-
Cook the Green Beans:
Begin by placing the chopped green beans into a pressure cooker. Add the salt and 2 tablespoons of water. Mix well and cook for 1 whistle. After the first whistle, release the pressure immediately by running the cooker under cold water. Set the beans aside once done. -
Roast the Sesame Seeds and Peanuts:
Heat a pan on medium flame and dry roast the sesame seeds and peanuts separately. Roast them until they turn aromatic. Let them cool completely, then grind them into a coarse powder using a mixer. -
Temper the Spices:
In the same pan, add 1 teaspoon of sunflower oil and heat it on medium flame. Add the mustard seeds, cumin seeds, and dry red chili. Once the mustard seeds begin to crackle, add the cooked green beans to the pan. Sauté the beans for about a minute. -
Add Spices and Mix:
Add the red chili powder and the prepared sesame-peanut spice mix to the pan. Give everything a quick stir to combine the flavors. Since the beans have already been cooked with salt, additional salt may not be necessary, but feel free to adjust according to your taste. -
Final Touch:
Once everything is mixed well, turn off the heat. Your Green Beans Poriyal with Peanuts & Sesame is ready to serve! -
Serving Suggestions:
This dish pairs beautifully with Thakkali Rasam (a tangy tomato soup) and Mixed Vegetable Sambar (a hearty vegetable stew) for a wholesome Tamil Nadu-style meal. It also makes for a great option in an Indian diabetic lunch or dinner.
Nutritional Information
| Nutrient | Per Serving |
|---|---|
| Calories | 150 kcal |
| Protein | 5 g |
| Carbohydrates | 10 g |
| Fiber | 4 g |
| Fat | 11 g |
| Saturated Fat | 1.5 g |
| Sodium | 250 mg |
| Potassium | 300 mg |
| Vitamin A | 10% of RDA |
| Vitamin C | 25% of RDA |
| Calcium | 5% of RDA |
Green Beans Poriyal with Peanuts & Sesame is a perfect example of how South Indian cuisine blends simple ingredients with bold, aromatic flavors. This diabetic-friendly recipe is low in calories, rich in fiber, and offers a delicious, crunchy texture from the peanuts and sesame seeds. It’s a must-try dish for anyone looking to enjoy healthy, wholesome meals without sacrificing taste.
