From picnics to brunches, working lunches, and weeknight dinners – Green Bean Poriyal is always a good idea. It’s easy to find green beans any time of year and the rest of the ingredients are pantry items you might already have. Everyone who tries this dish loves it! The flavors are just so perfectly balanced.
Indian spices (mustard seeds, asafetida, urad dal, curry leaves, and red chili) are toasted in shimmering oil to pop and sizzle, releasing their flavors. Even after a quick turn in the pan, fresh green beans retain their crisp juicy texture while shredded unsweetened coconut adds a sweet nuttiness. This easy ONE PAN gluten-free and vegan side dish is SO. DELICIOUS.
This is one of those keep in your “back pocket” recipes you’ll find yourself pulling out again and again. It’s so super simple but makes the most out of a handful of ingredients. It’s light and fresh, just perfectly spiced, and memorable!
South Indian Food
If you have followed me for some time you know how much I LOVE South Indian food. It just so happens, my good friend, Indu makes the best food from this region! I’m such a big fan that I’ve already shared some of her recipes here on the blog like the Curd Rice, Veg Kurma, Bisi Bele Bhath, Ven Pongal – just to name a few! I first ate Poriyal at Indu’s house and needed to learn how to make it immediately. I’ve been making Poriyal ever since.
Poriyal is a term that means quick frying as in a stir fry—so this dish comes together in a flash. Need a last-minute side for dinner or a potluck dish to share? No problem. It’s a cinch to make something unique and yummy with just a few ingredients.
Following a plant-based diet, whether part of the time or 100% of the time has so many health benefits. But there is also something to be said for the sheer variety of flavors, textures, and colors to delight the eye and the palate by eating this way. That’s what Green Bean Poriyal makes me think of—healthy, delicious, interesting.
Green Beans/French Beans: French beans or String Beans are harvested earlier and tend to be longer, thinner, and often more tender than the more common variety. I use whichever looks the freshest as either variety can be used interchangeably in this recipe.
Nutritionally, green beans are packed with dietary fiber–great for the heart and digestive health. Also a good source of vitamin C, vitamin K, folate, and manganese. And low in calories.
Urad Dal: Black lentil/gram that has been split and husked to reveal a light cream-colored interior. Urad dal is full of healing vitamins and minerals and is commonly used in Ayurvedic medicine to strengthen the nervous system.
They are high in protein, a good source of iron, folic acid, phosphorus, calcium, and magnesium. And also high in dietary fiber which besides supporting heart and digestive health, also keeps you fuller longer. Commonly used to make idlis and dosas.
Urad Dal – substitute an equal amount of roasted peanuts or chana dal.
Frozen green beans – You can also use frozen green beans instead of fresh in this recipe. Simply stir fry a few minutes longer.
- Heat oil in a medium skillet over medium-high heat. When shimmering hot, add mustard seeds and allow them to pop. Then add asafetida, urad dal, curry leaves & red chilies. Cook, stirring frequently, until fragrant and dal turns light golden brown, about a minute. Add green beans, salt; cover and cook, stirring occasionally until beans are crisp-tender, about 3 to 5 minutes.
- Stir in coconut. To make the optional garnish of fresh spice mixture also known as Paruppa Podi – Roast Chana dal, then add coriander seeds and dry roast on the stovetop in a small pan. Coarse grind along with the red chili. Sprinkle over Green Bean Poriyal for a nutty and spicy flavor boost!
Green Bean Poriyal can be served hot, cold, or room temperature. Serve with fluffy rice, Sambar, Whole wheat parathas, Crunchy Cabbage Salad, and Mango Shrikhand.
Bean Poriyal makes a great make ahead dish. It can be refrigerated for up to 5 days in an air tight container. To reheat simply microwave for a few minutes.
Did you love this simple and healthy vegetarian stir fry dish? Try these family favorites:
Here are more Indian recipes with Green Beans:
- 8 curry leaves
- 1 dried red chili pepper ¼ tsp crushed red chili pepper
- 1 pound green beans trimmed and chopped crosswise into ¼" pieces
- 1 teaspoon kosher salt
- 2 tablespoons oil
- 1 teaspoon mustard seeds
- ⅛ teaspoon asafetida hing
- 2 teaspoons urad dal
- ¼ cup unsweetened coconut frozen fresh or dry unsweetened desiccated
Optional Garnish Paruppa Podi
- 1 tablespoon coriander seeds
- ½ tablespoon chana daal
- 1 dry red chili pepper
- Heat oil in a medium skillet over medium-high heat. When shimmering hot, add mustard seeds and allow them to pop. Then add asafetida, urad dal, curry leaves & red chilies. Cook, stirring frequently, until fragrant and dal turns light golden brown, about a minute.
- Add green beans, salt; cover and cook, stirring occasionally until beans are crisp-tender, about 3 to 5 minutes. Stir in coconut.
- To make the optional garnish of fresh spice mixture – Roast Chana dal, then add coriander seeds and dry roast on the stovetop in a small pan. Coarse grind along with the red chili. Sprinkle over Green Bean Poriyal for a nutty and spicy flavor boost!
- Equal amount of roasted peanuts or chana dal can be substituted for Urad Daal
- You can also use frozen green beans instead of fresh in this recipe. Simply stir fry a few minutes longer.