Carrot and green beans make a delightful combination, in this easy sauté recipe. I love the way the flavors blend in, also thanks to fresh grated coconut, South Indian tempering, and a spice powder that adds a bit of a kick.  All in all, a simple, nutritious, flavorful dish that can be enjoyed as part of a wholesome vegetarian meal.

 

Poriyal

 

Poriyal or Palya are sautéed South Indian veggie recipes that have tempering and fresh coconut. Tempering ingredients may vary slightly. I always use curry leaves, mustard, and cumin seeds, chana dal, green and red chili peppers. I add onion occasionally, because of the sweet flavor it gives out. For this recipe however, I skipped it. Curry powders are also used in this recipe.

 

 

 Fresh Coconut

 

Undoubtedly, fresh, blended/grated coconut is a very key part of Poriyal or Palya recipes. It brings in a sweet, nutty, unique flavor to sautéed veggies. I love the crunchy texture that fresh coconut brings. I try to add it along with the veggies (and not when tempering) or later, so I don’t overcook it.

 

Fresh Grated Coconut

Fresh Grated Coconut

 

Carrot-Green Beans Poriyal

 

This is one of my favorite sauté recipes. Interestingly, I always used to sauté veggies directly after tempering. Recently though I started steam them veggies a bit and sautéing them later. That way I use very little oil and don’t compromise on the taste. For this recipe, I steamed carrots and beans in a rice cooker, used the drained water for sambar , and sautéed the veggies after tempering. I used Home Made Moringa-Curry Leaf Spice Powder that adds a kick and flavor. Very delicious!

 

 

Why is this healthy? Carrots are a great source of beta carotene, fiber, vitamin K1, potassium, and antioxidants. Green beans are a wonderfully crunchy, low-calorie food, and provide many key nutrients like vitamin C, folate and vitamin K. They are a great source of fiber too.

 

 

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Carrot-Green Beans Poriyal

This South Indian Carrot-Green Beans Poriyal recipe, is a delicious and nutritious sauté, with minimal ingredients. Enjoy it with a delicious meal accompanied by rice, lentils and your favorite chutney!
Course Main Course
Cuisine Indian
Keyword carrots, Curry Leaves, dry red chili pepper, Fresh Coconut, Green Beans, Vegetables,, Vegetarian
Special Diet Gluten Free, Grain Free, No Added Sugar, Nut Free, Vegan, Vegetarian
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 2 People
Calories 192kcal

Ingredients

  • 2 Cups Green Beans - Small pieces
  • 1 Cup Carrots - Small Pieces
  • 1/4 Cup Coconut - Fresh, grated or blended
  • 1/2 Teaspoon Sea Salt - or to taste
  • 1/2 Teaspoon Red Chili Powder
  • 1 Tablespoon Moringa-Curry Leaf Spice Powder - (Optional)
  • 1 Tablespoon Coconut Oil

Tempering

  • 1/2 Teaspoon Mustard Seeds
  • 1/2 Teaspoon Cumin Seeds
  • 1 Tablespoon Chana Dal
  • 6 Curry Leaves - Split in half
  • 1 Pepper Green Chili Pepper - Small, slit lengthwise
  • 1/2 Pepper Dry Red Chili

Instructions

  • Blend fresh coconut. Alternatively, if you purchase fresh grated coconut from the frozen section in most Indian grocery stores, thaw the frozen coconut for 15 minutes.
  • Cut green beans and carrots to small pieces, wash and rinse in a steel bowl. Add half cup water to a rice cooker and set the bowl in. Set the rice cooker lid and turn it to 'cook' mode. It will turn to 'keep warm' mode as soon as the cycle is complete.
  • Heat oil in a thick-bottomed pan. Sauté tempering ingredients (curry leaves, chana dal, red and green chili peppers, mustard and cumin seeds).
  • Add steamed beans, carrots and salt. Mix well and cook for 2 to 3 minutes, till moisture evaporates.
  • Add chili powder, Home Made Moringa-Curry Leaf Spice Powder (optional), mix well. Add grated coconut, mix again, cook for a couple of minutes, and transfer to a serving bowl.

Video

Notes

Great with steamed rice and organic ghee, eaten South Indian style.
*Use organic ingredients wherever possible

Nutrition

Nutrition Facts
Carrot-Green Beans Poriyal
Serving Size
 
150 g
Amount per Serving
Calories
192
% Daily Value*
Fat
 
11
g
17
%
Saturated Fat
 
9
g
56
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
1
g
Sodium
 
645
mg
28
%
Potassium
 
499
mg
14
%
Carbohydrates
 
21
g
7
%
Fiber
 
8
g
33
%
Sugar
 
8
g
9
%
Protein
 
5
g
10
%
Vitamin A
 
11752
IU
235
%
Vitamin C
 
78
mg
95
%
Calcium
 
98
mg
10
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.

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