Paasi Paruppu Beans Poriyal (Moong Dal & French Beans Stir Fry)
Cuisine: South Indian
Course: Side Dish
Diet: Diabetic Friendly
Description:
Poriyal, a quintessential part of Tamil Nadu cuisine, is a traditional stir-fry made with vegetables, often complemented with coconut. The Paasi Paruppu Beans Poriyal (Moong Dal & French Beans Stir Fry) is a simple yet flavorful dish where yellow moong dal (split lentils) is combined with fresh, crunchy French beans. The tempering of mustard seeds, dry red chillies, and curry leaves adds a delightful aromatic touch, while the grated coconut lends a rich texture. It is a wholesome, diabetic-friendly dish that makes a perfect accompaniment to South Indian meals, offering a balance of taste and nutrition.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Green beans (French Beans), chopped | 500 grams |
| Yellow Moong Dal (Split), soaked | 1/2 cup (soaked for 20 minutes) |
| Green Chilli, finely chopped | 1 |
| Fresh coconut, grated | 2-1/2 tablespoons |
| Mustard seeds (Rai/Kadugu) | 1 teaspoon |
| Dry Red Chillies | 2 |
| Curry leaves | 1 sprig |
| Asafoetida (hing) | A pinch |
| Oil | 2 teaspoons |
| Salt | To taste |
Preparation Time: 20 minutes
Cooking Time: 15 minutes
Instructions:
-
Prepare the ingredients:
Begin by washing the yellow moong dal thoroughly and soaking it in water for 15 minutes to soften. While the dal is soaking, clean the French beans (green beans) and chop them finely. Set the beans aside. -
Heat the oil:
Heat 2 teaspoons of oil in a heavy-bottomed pan over medium flame. Once hot, add 1 teaspoon mustard seeds and 2 dry red chillies. Allow the mustard seeds to splutter and the dry chillies to become aromatic. -
Season the tempering:
Add a pinch of asafoetida (hing) to the pan, followed by 1 finely chopped green chilli and 1 sprig of curry leaves. Stir briefly, letting the spices release their fragrances. -
Cook the moong dal:
Drain the soaked moong dal and add it to the pan. Stir well, ensuring the dal gets mixed with the tempering. Cover the pan with a lid and let the dal cook for 5 minutes. The dal should cook through but remain intact, not turning mushy. -
Add the beans:
Next, add the finely chopped French beans to the pan, along with salt to taste. Stir everything together, ensuring the beans are well coated with the tempering. -
Cook the poriyal:
Cover the pan again and let the beans cook for 10 minutes, stirring occasionally. The beans should remain crunchy while absorbing the flavors from the dal and spices. -
Finish with coconut:
Once the beans are cooked to your liking, add the grated fresh coconut and stir it in. The coconut will melt slightly and blend with the other ingredients, adding richness to the poriyal. -
Serve:
Once everything is well combined, turn off the heat. Serve this delicious Paasi Paruppu Beans Poriyal (Moong Dal & French Beans Stir Fry) alongside Steamed Rice, Mixed Vegetable Sambar, Garlic Rasam, Kelyachi Bhaji, and a bowl of Curd for a fulfilling South Indian brunch.
This Paasi Paruppu Beans Poriyal is a perfect combination of simplicity and flavor. The healthy pairing of yellow moong dal with French beans not only enhances the dish’s nutritional value but also makes it an ideal diabetic-friendly option. Whether you’re looking for a traditional South Indian side dish or a lighter alternative to heavier meals, this stir fry will surely satisfy your taste buds and complement your main courses beautifully.
