Tuesday, 17 December 2013

Long Beans Poriyal / Stir Fry -South Indian Style

This is a simple and tasty, garlic flavored stir fry / poriyal made with long beans.  This South Indian dish is a best accompaniment for rice with sambar, rasam or curd.

Long bean is a very good source of fibre and also very high in folates, B12, vitamin A and C. 

I got this recipe from my friend Rekha; try this and give your feed back.


Ingredients:


Long beans - 250 grams
Onion - 1 (finely chopped)
Garlic - 2 to 3 (crushed)
Red chilli powder - ½ to 1 tsp (adjust according to your taste)
Salt - to taste 
Grated coconut - 1 to 2 tbsp

For Seasoning:
Oil - 2 to 3 tsp
Fennel seeds - ½ tsp
Mustard seeds - 1 tsp
Urad dhal - ½ tsp
Curry leaves - 1 sprig


Directions:

Wash and chop the long beans into  bite sized pieces.  Keep aside.





Heat oil in a kadai; add all the ingredients under "For seasoning" one by one.


After it crackles, add chopped onion and crushed garlic.  Fry till onion becomes translucent.




Now add chopped long beans, chilli powder, salt and water (just to immerse the beans).  Give it a mix.

Close the pan with a lid and cook till the long beans becomes soft and water dries up.


Sprinkle grated coconut and give it a thorough mix; Long beans Poriyal is now ready to serve!


Note:

You can also add tomatoes to this stir fry.

Diabetic and those who want to have a low fat diet can avoid coconut and relish.


7 comments:

  1. Lovely stir fry and perfect bright clicks :)

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  2. Healthy and yummy poriyal...simply loving it.

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  3. I just went to my local farmer's market and they had purple long beans, so I bought them and came home and found this recipe via Google. I did not have urad dal and was not sure if I could substitute split red dahl so I skipped that. I also did not have curry leaves and so added a bit of Madras curry powder (apologies if that is ridiculous, but I am an ignorant white girl who wanted to try something new!). I also added a chopped up finger chile because I love spicy, and it is delicious! Lovely and subtle and really yummy. Thank you! I am eating it right now :)

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  4. Thank you for the feedback. Though you made many changes; I felt happy it came out well. Happy experimenting and cooking!

    ReplyDelete

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