Green Beans Poriyal With Peanuts & Sesame Recipe: A South Indian Delight
Description:
Green Beans Poriyal With Peanuts & Sesame is a traditional South Indian stir-fry dish that combines the goodness of green beans (haricot beans) with the crunchy texture of peanuts and the aromatic flavors of sesame seeds. The dish is flavored with a blend of spices, creating a delectable vegetarian side dish thatโs diabetic-friendly. With its nutrient-rich ingredients and the simplicity of its preparation, this recipe can be enjoyed as part of a balanced, wholesome meal. Serve it with sambar or rasam for an authentic Tamil Nadu-style lunch or dinner.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Green beans (French Beans), chopped into 1-inch sizes | 2 cups |
| Salt | To taste |
| Red Chilli Powder | 1/2 teaspoon |
| Oil | 2 tablespoons |
| Water | 2 tablespoons |
| Mustard seeds (Rai/ Kadugu) | 1/2 teaspoon |
| Cumin seeds (Jeera) | 1/2 teaspoon |
| Dry Red Chilli | 1 |
| Sesame seeds (Til seeds) | 1 teaspoon |
| Raw Peanuts (Moongphali) | 2 tablespoons |
Preparation Time: 5 minutes
Cooking Time: 20 minutes
Total Time: 25 minutes
Servings: 2-3
Instructions:
-
Cook the Green Beans:
- Begin by adding the chopped green beans, salt, and 2 tablespoons of water into a pressure cooker. Stir to combine.
- Close the lid and cook for one whistle over medium heat. Once the first whistle sounds, immediately release the pressure by running the cooker under cold water to speed up the cooling process. Set the cooked beans aside.
-
-
Prepare the Spice Powder:
- In a dry pan over medium heat, roast the sesame seeds and peanuts separately until they become aromatic. Once roasted, allow them to cool completely.
- Once cooled, transfer the sesame seeds and peanuts to a mixer and grind them into a coarse powder. Set this spice mix aside.
-
Temper the Spices:
- In the same pan, add 1 teaspoon of oil and heat it over medium flame.
- Once the oil is hot, add the mustard seeds, cumin seeds, and dry red chili. Allow the mustard seeds to crackle before moving on to the next step.
-
Combine and Stir-fry:
- Add the cooked green beans into the pan with the tempered spices and sautรฉ for about 1 minute to allow the flavors to meld.
- Sprinkle in the red chili powder and the sesame-peanut spice mix. Give everything a quick stir to combine evenly. Note that the beans have already been cooked with salt, so thereโs no need to add more unless you prefer a bit extra.
-
Finishing Touches:
- Once everything is well mixed and the beans are coated with the spice mix, turn off the heat.
-
Serve:
- Serve your Green Beans Poriyal With Peanuts & Sesame hot, alongside Thakkali Rasam and Mixed Vegetable Sambar for a complete and nutritious Tamil Nadu-style meal.
- This simple yet flavorful poriyal is also an excellent choice for an Indian diabetic-friendly lunch or dinner.
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | 150 kcal |
| Carbohydrates | 12 g |
| Protein | 6 g |
| Fat | 10 g |
| Fiber | 4 g |
| Sodium | 250 mg |
| Sugars | 4 g |
Notes:
- You can adjust the spice levels by adding more or less red chili powder according to your preference.
- For added flavor, you can also incorporate a pinch of asafoetida (hing) during the tempering step.
- This dish is rich in fiber and protein, making it a healthy, fulfilling choice for a light meal.
Green Beans Poriyal With Peanuts & Sesame is not just tasty but also packs a punch of health benefits, making it a perfect addition to your regular meal planning. Enjoy this South Indian recipe as a wholesome side dish for a satisfying lunch or dinner!
