Carrot and Beans Poriyal: A Wholesome South Indian Delight
Carrot and Beans Poriyal, a delightful South Indian stir-fry, brings together the vibrant flavors of fresh vegetables, spices, and a touch of coconut, resulting in a dish that’s not only nutritious but also brimming with taste. This recipe is perfect for a wholesome lunch or dinner, and it pairs beautifully with rice and sambar for a complete meal.
Ingredients
| Ingredient | Quantity |
|---|---|
| Fresh green beans (cut) | 200 grams |
| Carrots (cut) | 200 grams |
| Mustard seeds | 1 teaspoon |
| White urad dal | 1 teaspoon |
| Asafoetida (hing) | 1/4 teaspoon |
| Turmeric powder | 1/4 teaspoon |
| Curry leaves | 5 leaves |
| Oil (cooking oil of your choice) | 1 tablespoon |
| Salt | To taste |
| Grated coconut | 1 tablespoon |
| Chopped coriander (for garnish) | A handful |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | Approximately 120 |
| Protein | 4 grams |
| Carbohydrates | 15 grams |
| Dietary Fiber | 5 grams |
| Fat | 6 grams |
Preparation Time
- Preparation Time: 10 minutes
- Cooking Time: 30 minutes
- Total Time: 40 minutes
- Servings: 4
Instructions
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Prepare the Vegetables: Begin by washing and cutting the carrots and green beans into small pieces. Once prepared, place them in a steamer and steam until they are tender but still vibrant, about 10 minutes. This steaming process preserves their nutrients and natural sweetness.
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Heat the Oil: In a sturdy pan or kadhai, heat the cooking oil over medium heat. Once the oil is hot, add the mustard seeds. Allow them to splutter, which should take about 15 seconds.
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Add the Lentils: Next, add the white urad dal to the pan. Sauté the dal until it turns light brown, stirring frequently to ensure even cooking and prevent burning.
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Incorporate the Aromatics: Now, add the curry leaves and asafoetida to the mixture. Continue to sauté for another 15 seconds to release the aromatic flavors.
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Combine with Vegetables: Gently add the steamed carrots and green beans into the pan. Sprinkle in the turmeric powder and salt to taste. Stir well to ensure the vegetables are evenly coated with the spices and mix thoroughly.
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Cook on High Flame: Increase the heat to high and cook the mixture for an additional 30 to 40 seconds. This step helps to meld the flavors while keeping the vegetables crisp.
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Finish with Garnish: Once cooked, turn off the heat. Sprinkle the grated coconut and chopped coriander over the top for a burst of freshness and flavor.
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Serve: Serve the Carrot and Beans Poriyal hot, ideally with Keerai Sambar and steamed rice for a satisfying meal.
Culinary Notes
- Variations: This dish is quite versatile; you can add other vegetables such as peas or bell peppers to enhance the flavor and nutrition.
- Serving Suggestions: It pairs beautifully with a variety of South Indian accompaniments such as sambar, rasam, or even yogurt for a balanced meal.
- Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 2 days, making it an excellent option for meal prep.
Conclusion
Carrot and Beans Poriyal is more than just a side dish; it’s a vibrant celebration of fresh produce, showcasing the rich flavors of South Indian cuisine. With its simplicity and health benefits, this recipe is sure to become a staple in your cooking repertoire. Enjoy this delightful dish as part of your next family meal, and savor the wholesome goodness it brings to your table!
