Karamani Poriyal Recipe – South Indian Yard Long Beans Stir Fry (Chawli | Barbati Sabzi)
Karamani Poriyal, a quintessential dish from South India, is a delightful stir-fry made with yard long beans, also known as Chawli, Karamani, or Barbati. This flavorful and nutritious recipe is light yet satisfying, making it perfect for a healthy, low-calorie meal. Packed with dietary fiber and minimal calories, yard long beans are an ideal choice for those looking to maintain a balanced diet or shed a few pounds. The addition of fresh coconut and tempering with mustard seeds, urad dal, and curry leaves adds an authentic South Indian touch that enhances its flavor profile.
This Karamani Poriyal can be served as a side dish with steamed rice, sambar, or rasam to complete a wholesome South Indian lunch. While the recipe calls for dry red chilies, their inclusion is optional, allowing you to adjust the heat level to your preference.
Ingredients for Karamani Poriyal (Yard Long Beans Stir Fry)
| Ingredient | Quantity |
|---|---|
| Green Chawli Beans (Yard Long Beans/Karamani/Barbati) | 300 grams, chopped |
| Oil | 1 teaspoon |
| Mustard seeds (Rai/Kadugu) | 1 teaspoon |
| White Urad Dal (Split) | 1 teaspoon |
| Turmeric powder (Haldi) | 1/2 teaspoon |
| Asafoetida (Hing) | 1/4 teaspoon |
| Curry leaves | 1 sprig |
| Fresh coconut, grated | 2 tablespoons |
| Dry Red Chillies | 2, optional |
| Salt | To taste |
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Instructions for Making Karamani Poriyal
-
Prepare the Yard Long Beans:
Begin by finely chopping the yard long beans (Karamani). This will help them cook quickly and evenly. -
Grind the Coconut and Red Chilies:
In a mixer or food processor, grind the grated fresh coconut along with the dry red chilies into a coarse mixture. Set this aside. The red chilies are optional, so you can adjust their quantity or omit them based on your spice preference. -
Cook the Yard Long Beans:
Place the chopped beans in a pressure cooker. Add a pinch of salt and about 2 tablespoons of water. Pressure cook the beans for 2 whistles. Once done, turn off the heat and allow the pressure to release naturally. -
Tempering the Spices:
Heat 1 teaspoon of oil in a pan or kadai over medium heat. Add the mustard seeds and let them crackle. Then, add the urad dal (split black gram) and allow it to turn golden brown and crisp. This step adds a wonderful crunch and flavor to the dish. -
Add Aromatics:
Next, add the curry leaves and asafoetida (hing) to the pan. Sauté for a few seconds until fragrant. -
Combine the Ingredients:
Add the cooked yard long beans to the tempering mixture in the pan. Stir in the ground coconut mixture. Stir-fry everything on high heat for a few seconds to ensure the beans are well coated with the coconut and spices. -
Final Adjustments:
Turn off the heat and check the seasoning. Add more salt if necessary to suit your taste. -
Serve:
Serve the Karamani Poriyal hot with steamed rice, sambar, or rasam for a complete and nutritious South Indian meal.
Nutritional Information (per serving)
| Nutrient | Amount per Serving |
|---|---|
| Calories | ~80 |
| Protein | ~3g |
| Carbohydrates | ~15g |
| Fiber | ~5g |
| Fat | ~4g |
| Saturated Fat | ~1g |
| Sodium | ~150mg |
Tips and Variations
- Spice Level: If you prefer a spicier dish, feel free to add more dry red chilies or a pinch of red chili powder during the tempering.
- Vegan Option: This recipe is naturally vegan, so it can be enjoyed by anyone following a plant-based diet.
- Serving Suggestions: Karamani Poriyal pairs wonderfully with other South Indian favorites like sambar, rasam, curd rice, or even chapati.
- Storage: You can store any leftovers in an airtight container in the fridge for up to 2 days. Reheat before serving.
This traditional South Indian stir fry, with its perfect balance of flavors and textures, is sure to be a hit at your next meal. The combination of fiber-rich yard long beans, aromatic spices, and fresh coconut brings together both nutrition and taste in one delightful dish. Whether you’re preparing it for a regular weeknight dinner or serving it at a special occasion, Karamani Poriyal is bound to become a family favorite!
