Green Bean Poriyal

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
3%
Green Bean Poriyal
45 min.
6
70kcal
100%sweetness
27.38%saltiness
17.46%sourness
4.75%bitterness
13.57%savoriness
52.85%fattiness
100%spiciness

Ingredients

  • 0.5 teaspoon asafetida 
  • teaspoon brown mustard seeds 
  • teaspoon chana dal rinsed
  • teaspoons coconut oil 
  • teaspoon cumin seeds 
  • small handful curry leaves dried crushed
  •  to 5 chilies fresh red finely chopped (don't remove the seeds)
  • 0.5 teaspoon sea salt to taste
  • tablespoons tamarind pulp 
  • tablespoons coconut dried shredded unsweetened
  • teaspoon skinned urad dal split rinsed
  • teaspoon skinned urad dal split rinsed

Equipment

  • bowl
  • frying pan
  • wok

Directions

  1. Soak the tamarind pulp in 2/3 cup boiling water for 40 minutes. Strain the tamarind into a small bowl, pressing down on the pulp to squeeze as much liquid as you can. Set the drained tamarind liquid aside.In a large frying pan or wok, heat the oil over medium heat until hot.
  2. Add the mustard seeds and cumin seeds to the pan and cook for a few minutes. Now add the urad and toor or chana dals, chilli, asafetida and curry leaves. Fry for another few minutes until the mustard seeds turn grey and begin to splutter and pop.Now add the green beans, about 3 tablespoons of the tamarind water, and salt. Reduce the heat to medium-low and cover. Cook until the beans are tender, about 5 to 7 minutes. Stir in the coconut and cook for another few minutes.
  3. Remove from heat and taste for seasoning.
  4. Serve warm alongside some fresh cooked white rice and your favorite dal dishes.

Nutrition Facts

Calories70kcal
Protein6.64%
Fat56.92%
Carbs36.44%

Properties

Glycemic Index
22.83
Glycemic Load
2.24
Inflammation Score
-2
Nutrition Score
4.3252173913043%

Taste

Sweetness:
100%
Saltiness:
27.38%
Sourness:
17.46%
Bitterness:
4.75%
Savoriness:
13.57%
Fattiness:
52.85%
Spiciness:
100%

Nutrients percent of daily need

Calories:69.87kcal
3.49%
Fat:4.76g
7.32%
Saturated Fat:3.99g
24.97%
Carbohydrates:6.86g
2.29%
Net Carbohydrates:5.04g
1.83%
Sugar:2.88g
3.19%
Cholesterol:0mg
0%
Sodium:198.56mg
8.63%
Protein:1.25g
2.5%
Vitamin C:17.84mg
21.63%
Vitamin B3:4.08mg
20.4%
Folate:42.19µg
10.55%
Manganese:0.19mg
9.5%
Fiber:1.82g
7.26%
Iron:0.81mg
4.51%
Magnesium:12.72mg
3.18%
Vitamin B6:0.06mg
2.93%
Copper:0.06mg
2.91%
Potassium:92.02mg
2.63%
Vitamin B1:0.03mg
2.25%
Phosphorus:21.64mg
2.16%
Vitamin A:90.36IU
1.81%
Selenium:1.1µg
1.57%
Calcium:14.65mg
1.46%
Vitamin B2:0.02mg
1.25%
Vitamin K:1.29µg
1.23%