Beans Poriyal

Being sick is awful. After having been under the weather the past few weeks, last weekend I decided that I was sick of being sick. So I coaxed my husband to take me out for retail therapy - viz, shopping :) Back home after a happy & tiring outing to the mall, I was more hungry than usual - I had avoided eating any outside food as a precaution. Also, my sickness anyway caused most food to taste like cardboard. Now what could I make that would be quick to prepare, healthy to eat, but still appeal to my diminished sense of taste? A light bulb went on - Beans Poriyal (Stir-fried Green beans with coconut)! Of course, the popular South Indian stir-fried dish made of beans, shredded coconut and lentils. 

Beans Poriyal is a vegetable dish that usually accompanies dal (lentils in mild gravy) and rice. It is subtle in its flavor (but can be made spicier) and crunchy and light in taste. Mustard and skinned Split black gram (Urad dal) are used as seasoning, along with turmeric, dried red chillies and other spices that add to its flavor. It is low in calories and jam-packed with nutrients - yellow lentils add the protein content, and green beans are rich in vitamins A/C/K, manganese, dietary fiber, potassium, folate, iron, magnesium, thiamin, riboflavin, copper, calcium, phosphorus, protein, omega-3 fatty acids and niacin. Whew, unbelievably healthy! :)

BEANS PORIYAL RECIPE (STIR-FRIED GREEN BEANS WITH COCONUT)

Serves : 4

INGREDIENTS:

250 grams or 1/2 lb French beans
1 medium-size onion; finely chopped
2 Green chillies or to taste; finely chopped
1/4 cup freshly grated Coconut
1 tbsp Oil
1 tsp Mustard seeds
1 tsp Cumin seeds
1 tsp skinned Split black gram (dhuli urad dal)
1/8 tsp Turmeric powder
1 Whole dry red chilli; broken
8-10 Curry leaves
Salt to taste
A pinch of Asafoetida; available in Indian Grocery stores

How to make Beans Poriyal

1. Wash, trim the ends and chop the beans to 1/2 inch pieces. Boil in a pan or microwave the chopped beans for 6 minutes, or till the beans are tender. Strain the cooked beans.
2. Heat the oil in a pan on medium heat.
3. Add mustard seeds. Once the mustard seeds crackle, add cumin seeds, red chilli, black gram and asafoetida. Sauté till the gram turns light brown while stirring constantly.
4. Add curry leaves & green chillies. Sauté for half a minute.
5. Add chopped onions & saute till they are translucent.
6. Add salt, turmeric powder, french beans. Mix & sauté for another 2 minutes.
7. Add the grated coconut and mix well. Saute for 2 minutes.
8. Adjust the seasoning as per you taste. Transfer it to a bowl.
9. Serve hot as a side dish.