Chettinad Beans & Cauliflower Poriyal Recipe (South Indian Stir Fry)
Welcome to a delightful blend of Chettinad flavors with the Chettinad Beans & Cauliflower Poriyal recipe! This South Indian stir fry combines tender cauliflower florets and finely chopped green beans with a medley of aromatic spices, creating a dish that’s not only flavorful but also nutritious. Perfect as part of a wholesome lunch or dinner, this poriyal pairs wonderfully with Sambar, steamed rice, and crispy papad (appalam). Whether you’re a fan of Indian cuisine or looking to try something new, this vegetarian dish is simple to prepare and packs a punch of flavor!
Ingredients
| Ingredient | Quantity |
|---|---|
| Cauliflower (Gobi) | 1, cut into florets |
| Green Beans (French Beans) | 200 grams, finely chopped |
| Mustard Seeds | 1 teaspoon |
| White Urad Dal (Split Black Gram) | 1 teaspoon |
| Curry Leaves | 1 sprig |
| Red Chili Powder | 1 teaspoon |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Salt | To taste |
| Sesame Oil (Gingelly Oil) | 1 tablespoon |
Nutritional Information (Per Serving)
| Nutrient | Amount per Serving |
|---|---|
| Calories | 120 kcal |
| Carbohydrates | 12 g |
| Protein | 4 g |
| Fat | 7 g |
| Fiber | 5 g |
| Sodium | 240 mg |
| Vitamin C | 70 mg |
| Iron | 1.2 mg |
Preparation Time
| Task | Time |
|---|---|
| Prep Time | 10 minutes |
| Cook Time | 30 minutes |
| Total Time | 40 minutes |
Servings
This recipe serves 4 people, making it an ideal dish for family lunches or dinners.
Step-by-Step Instructions
-
Prepare the Vegetables:
Begin by thoroughly washing the cauliflower and green beans. Cut the cauliflower into bite-sized florets and finely chop the green beans into small pieces, ensuring that both vegetables are uniform in size for even cooking. -
Steam the Vegetables:
Using a steamer, gently steam the cauliflower florets and chopped green beans with a pinch of salt. Be careful not to overcook them; the vegetables should be tender but still have a slight bite. This usually takes about 5-7 minutes. Once steamed, set them aside. -
Temper the Spices:
Heat a heavy-bottomed pan over medium heat and add sesame oil. Once the oil is hot, add mustard seeds. Let them crackle and pop for a few seconds. Add the urad dal, stirring constantly until it turns a golden brown. -
Add Aromatics:
Once the urad dal has browned, toss in the fresh curry leaves. The leaves will release their aroma into the oil, enhancing the dish’s flavor. Be cautious while adding curry leaves as they tend to splutter when introduced to hot oil. -
Season and Cook the Vegetables:
To the pan, add the red chili powder and turmeric powder. Stir to combine the spices with the tempered ingredients, allowing the flavors to bloom. Then, gently add the steamed cauliflower and green beans. Stir the vegetables until they are evenly coated with the spice mixture. -
Finish and Serve:
Continue sautéing the vegetables for about 3-4 minutes, allowing the flavors to meld together. Adjust the seasoning with additional salt if necessary. Once done, remove the pan from the heat and let the poriyal cool slightly. -
Serve:
Serve the Chettinad Beans & Cauliflower Poriyal warm alongside traditional South Indian dishes like Drumstick Sambar, steamed rice, and crispy papad (appalam). This dish can also be enjoyed on its own as a light, healthy side.
Serving Suggestions
- Lunch Pairing: Serve with Drumstick Sambar, a bowl of steamed rice, and a side of crispy Appalam (Papad) for a hearty and satisfying meal.
- Dinner Pairing: Accompany the poriyal with a simple dal tadka, jeera rice, and a refreshing yogurt raita for a comforting dinner.
- Side Dish: The Chettinad Beans & Cauliflower Poriyal can also be served as a side dish for parathas or chapatis, complementing a wholesome Indian meal.
Chef’s Tips:
- Don’t Overcook: While steaming the vegetables, ensure that they maintain a firm texture. Overcooking will make the vegetables mushy, which can diminish the appeal of the poriyal.
- Crispier Texture: For a crunchier texture, you can lightly roast the cauliflower florets in the oven before mixing them into the poriyal.
- Spice Variations: Feel free to adjust the level of chili powder according to your heat preference. If you like it spicier, you can also add crushed black pepper towards the end.
- Oil Choice: Sesame oil (gingelly oil) adds a distinctive South Indian flavor to the dish, but you can substitute it with vegetable oil if needed.
Health Benefits:
This Chettinad Beans & Cauliflower Poriyal is a nutritious dish that is both delicious and healthful. Here’s why:
- Cauliflower is rich in vitamins C and K, and is a great source of antioxidants, which help reduce inflammation and protect the body from chronic diseases.
- Green Beans provide fiber, which aids digestion, and are also an excellent source of vitamin K, which supports bone health.
- Sesame Oil contains healthy fats, including omega-6 fatty acids, which support heart health and have anti-inflammatory properties.
This recipe brings the essence of Chettinad cuisine, known for its bold and vibrant flavors, into your home. The perfect balance of spices, combined with the crunchiness of fresh vegetables, makes this a must-try dish for anyone looking to explore the rich culinary traditions of South India.
Enjoy the simplicity of this Chettinad Beans & Cauliflower Poriyal recipe with its fragrant spices and satisfying textures, and make it a staple on your dining table!
