Allergens in Beans Poriyal: mustard.
Ingredients
Quantities for 4.
- 300g, chopped as fine as you can French Beansthe finer the chop, the better the poriyal
- 4 tbsp fresh, grated Coconut
- 2 tbsp, soaked 20 minutes Moong Daladds bite; leave it out for a plainer versionoptional
- 1 tsp Mustard Seeds
- 1 tsp Urad Dal
- 1 tsp Chana Dal
- 2, slit Green Chilli
- 1, broken Dried Red Chilli
- 1 sprig Curry Leaves
- 1/4 tsp Asafoetidause compounded-free hing to keep this gluten-free; it also stands in for the onion
- 1/4 tsp Turmeric
- 2 tbsp Coconut Oil
- 4 tbsp Water
- to taste Salt
Cookware
stovetop, kadhai
Checked against the ingredient list for ten allergens: milk, egg, fish, crustaceans, tree nuts, peanuts, sesame, mustard, soy and gluten. Brands vary, so read the label on anything new to you.
Before you start
- Soak the moong dal 20 minutes and drain it well.
- Top, tail and chop the beans to 3mm before you light the stove. This is most of the work.
- Grate the coconut fresh and keep it aside; it goes in off the heat.
Method
- Heat the coconut oil and pop the mustard seeds.
- Add the urad dal and chana dal and fry to a light gold, about 1 minute.
- Add the red chilli, green chilli, curry leaves and hing and fry 15 seconds.
- Tip in the chopped beans and drained moong dal with the turmeric and salt and toss to coat.
- Add 4 tbsp water, cover, and cook on low heat for 8 minutes.Four tablespoons is the whole quota. Poriyal steams in its own moisture, it does not boil.
- Uncover and check: the beans should be bright green and just tender, with no water left in the pan.
- If any liquid remains, raise the heat and toss for a minute until the pan is dry.A wet poriyal tastes flat and the coconut clumps.
- Turn off the heat, fold in the grated coconut, and serve with rice and rasam.Coconut added on the heat turns dry and loses its sweetness.
Storage
Keeps 2 days refrigerated. Reheat in a dry pan for 3 minutes; the fresh coconut means it does not freeze well.
Nutrition Good estimate
One serving of Beans Poriyal (125 g) is about 173 calories, or 139 calories per 100 g.
Low protein: 4 g a serving, 10% of the calories
| Per serving125 g | Per 100 g | |
|---|---|---|
| Calories | 173 kcal | 139 kcal |
| Protein | 4.2 g | 3 g |
| Carbohydrate | 13.8 g | 11 g |
| of which sugars | 4.1 g | 3 g |
| Fibre | 5.0 g | 4 g |
| Fat | 12.3 g | 10 g |
| of which saturated | 10.2 g | 8 g |
| of which unsaturated | 1.2 g | 1 g |
Ingredients given to taste count as zero, so the real figures run a little higher. Nearest database match used for asafoetida, curry leaves, urad dal. Estimated from raw ingredients using USDA FoodData Central.
More like this: Quick Indian recipes (30 min) · Vegan Indian recipes · Vegetarian Indian recipes · Gluten-free Indian recipes · Dairy-free Indian recipes · No onion no garlic recipes · Tamil Nadu recipes
Times, yields, allergens and nutrition are guidance. Use your own judgement on doneness and on storing. More in About.