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French Beans Carrots Sauteed(Beans Carrot Poriyal) (Beans-Carrot Stir-fry)

June 19, 2014

Also serves as Salad

Decided to go simple – with a saute than heavy gravy, keeping with outside temperature.


French Beans – 300 gm

Carrot – 1 big one

Garlic – 1 pod

For Tempering: 1 tsp of oil, 1/2 tsp of mustard seeds, 1/2 tsp of broken urad dal, 2-3 dry red chili

Salt to taste

Water (optional)

Lemon – 1/2

Shredded coconut – 1/2 a cup (not used today as there is no stock in the fridge)

For Garnishing:  cut coriander leaves (optional)

Preparation time: 10 min


Cleanse and grate the beans and carrot very fine.

Crush the garlic.

Squeeze the lemon and set aside the juice.  (too much lemon juice will make the dish too very tangy which is why I am limiting it to 1/2 tsp).  (Avoid seasoning with lemon extract if you have sensitive teeth.)

Heat a wok/shallow pan/karai and add a tsp of oil to it.  So that is the maximum oil we use in this dish – a single tsp. When it is hot enough, add mustard seeds and broken urad dal and dry red chili to it and wait for the same to splutter.

Add the grated beans and carrots with the garlic to the pan.  Salt it, stir well and cook with lid closed for upto 10 min on low flame. Keep stirring time to time. Water is not necessary as the vegetables will sweat but can be sprinkled if you want it over-soft.

Cook until done.  Add the shredded coconut just before switching off the flame, stirring once inside out.

(This is one of standard subzi served in south Indian wedding feasts served in banana leaves the traditional way)

Garnish with cut coriander leaves (optional).

Serve hot with rice or any roti/paratha.  (Sprinkle lemon juice and stir evenly just before serving – only if coconut is not added to the dish).

Cooking time: about 10 min

Serves about 2-3 people.

This dish can also be served as salad (chilled) (without coconut addition).

*Vinegar can be substituted in place of lemon juice – but i never buy a bottle.  Always fresh lime juice for me.

Least fussy and easiest dish to make at home – once a week, a regular in my kitchen.  Love the simplicity of this dish sans any extra make-over. Goes best with dahi bhat (curd rice) in hot summers like this.  I usually serve this dry dish with dahi bath or dal chawal.

Carrots and beans are full of fibre and necessary vitamins but carry the least calories.  Even diabetics can have carrots once a week like this.

There is widely this criticism that we Indians overcook food to extreme temperatures over high and direct flame and thus destroy the nutritional content in the vegetables and greens.  I used to believe this half-minded.  Not entirely because otherwise how would we grow up?!  Most of us aren’t even meat eaters.  So perhaps I reasoned 50% of nutrition could get lost – not the complete 100%.  But recently – in last week, I read something in internet which stated that cooking actually released more anti-oxidants from tomato etc as has been proved in research. Comes as shot in the arm to Indian cooking. There was this list of vegetables given with the anti-oxidant levels and vitamins unleashed during cooking which covered a host of our desi vegetables.  It was stated that while we reap some benefits from eating raw certain vegetables, certain other veggies especially those like tomatoes were best eaten cooked.  Cooking also destroys the residual pesticides in the vegetables as we know. Some vitamins came out only on cooking – like in case of some greens due to chemical reaction of the heating process. Since I browse a lot anyday, I can’t figure out where exactly I came across this finding/research result (forgot to earmark the page).  I am scanning history now without success. When I get the link I will post it separately under a new topic. Meanwhile googled and the results are an unending list of various theories.  

But makes me immensely happy.  Because frequently I am asked this question by my son who has problems accepting anything and everything Indian. Atleast to satisfy him I have to find this link now.

True carrots make a good salad (like in raitha), but the traditional way of making ‘poriyal’ with it is always my first choice.



From → Vegetarian

One Comment
  1. One of my absolute favourites!

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