South Indian Carrot and Beans Poriyal – Healthy & Flavorful Side Dish
Carrot and Beans Poriyal Recipe – A South Indian Delight
If you’re looking to add a burst of vibrant color and delightful flavor to your meals, look no further than this Carrot and Beans Poriyal. A classic South Indian dish, this healthy and easy-to-make side dish combines the crunchiness of fresh carrots with the tender goodness of green beans, all lightly spiced and sautéed to perfection. Whether you’re preparing a wholesome lunch or a traditional South Indian spread, Carrot and Beans Poriyal is sure to bring a touch of warmth and a delicious aroma to your dining table.
Cuisine: South Indian
Course: Lunch
Diet: Vegetarian
Ingredients
| Ingredients | Quantity |
|---|---|
| Green beans (French Beans), chopped | 200 grams |
| Carrots (Gajjar), chopped | 200 grams |
| Mustard seeds (Rai/Kadugu) | 1 teaspoon |
| White Urad Dal (Split) | 1 teaspoon |
| Asafoetida (Hing) | 1/4 teaspoon |
| Turmeric powder (Haldi) | 1/4 teaspoon |
| Curry leaves, roughly chopped | 1 sprig |
| Oil | 1 teaspoon |
| Salt | To taste |
| Fresh coconut, grated (for garnish) | 2 tablespoons (optional) |
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~120 kcal |
| Protein | ~3g |
| Carbohydrates | ~20g |
| Fiber | ~5g |
| Fat | ~4g |
| Sodium | ~300mg |
| Potassium | ~450mg |
| Vitamin A | ~80% DV |
| Vitamin C | ~20% DV |
| Calcium | ~2% DV |
| Iron | ~5% DV |
Instructions
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Prep the Vegetables: Begin by washing and chopping the green beans (French beans) and carrots into bite-sized pieces. Set them aside.
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Pressure Cook the Veggies: In a pressure cooker, add the chopped carrots and beans along with a pinch of salt and about 1 tablespoon of water. Close the lid and cook for 2 whistles on medium heat. Once the pressure cooker is done, immediately release the pressure to prevent the vegetables from overcooking.
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Prepare the Tempering: Heat 1 teaspoon of oil in a stir-fry pan over medium heat. Add the mustard seeds and urad dal. Let them crackle and allow the urad dal to turn a light golden brown and become crisp. This will release a lovely aroma and provide a wonderful crunch to the dish.
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Add the Spices: Toss in the curry leaves and asafoetida (hing), and sauté for about 30 seconds to release their flavors.
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Combine the Vegetables: Add the steamed carrots and beans to the pan with the tempered spices. Stir everything gently to combine, ensuring that the spices coat the vegetables evenly. Stir-fry for 1-2 minutes on high heat to retain the crispiness of the vegetables.
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Finish with Coconut: Once the vegetables are well-mixed, add the freshly grated coconut and stir it through the mixture. Turn off the heat.
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Final Taste Check: Taste the dish and adjust the salt as per your preference.
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Serve: Serve your Carrot and Beans Poriyal hot as a side dish with Phulka and Punjabi Dal Tadka, or enjoy it alongside a bowl of Tomato Rasam and Steamed Rice for a complete South Indian-style meal.
Tips & Variations:
- Fresh Coconut: Adding fresh coconut at the end enhances the texture and adds a rich flavor to the poriyal. You can also substitute with desiccated coconut if fresh coconut is unavailable.
- Other Veggies: You can add other vegetables like peas or beans to make this dish even more nutritious and colorful.
- Vegan Option: This recipe is naturally vegetarian and vegan, but if you prefer, you can substitute oil with ghee for a richer flavor.
Enjoying Carrot and Beans Poriyal
Carrot and Beans Poriyal pairs wonderfully with a variety of South Indian dishes. The mild spices and fresh coconut complement the textures of the vegetables, making it a satisfying and healthy addition to any meal. Perfect for busy weeknights or as part of a larger spread during a weekend feast, this dish brings a traditional taste of South India straight to your plate.
