Green Beans and Carrot Curry
Lunch • India
How to Make Green Beans and Carrot Curry (Traditional & Healthy Version)
Green Beans and Carrot Curry is a vibrant, flavorful South Indian sabzi that brings together the freshness of garden beans and the sweetness of carrots, gently spiced with traditional tadka (tempering). Commonly known as "Beans Carrot Poriyal" in Tamil Nadu or "Beans-Carrot Palya" in Karnataka, this dish is a staple in many South Indian households. The combination of simple spices, coconut, and curry leaves highlights the natural flavors of the vegetables, offering a light yet satisfying meal. This curry is not only popular as a part of everyday lunch thali but also finds its place during festivals like Pongal and Ugadi, often served alongside steaming hot rice or chapati (atta roti). Its subtle flavors make it an all-time favorite for both kids and adults. The dish is especially appreciated for being light on the stomach, easy to digest, and quick to prepare, making it an ideal choice for health-conscious individuals and those tracking their calories. Packed with nutrients and low in fat, Green Beans and Carrot Curry is an excellent way to incorporate more vegetables into your diet. Its versatility allows for variations in spices and the addition of dals, but the authentic version remains a celebration of fresh produce and traditional South Indian cooking.
Ingredients(for 1 medium katori (bowl) per serving)
- 1 cup Green beans (French beans) (chopped; called 'pharasbee' or 'beans')
- 1 cup Carrot (chopped (gajar))
- 1 small Onion (finely chopped (pyaaz)) - optional
- 2 tbsp Coconut (fresh or desiccated) (grated; called 'nariyal')
- 1/2 tsp Mustard seeds (rai)
- 1 tsp Urad dal (split black gram)
- 6-8 Curry leaves (kadi patta)
- 1 Green chilli (finely chopped; adjust to taste)
- 1/4 tsp Turmeric powder (haldi)
- to taste Salt
- 1 tsp Oil (preferably coconut oil or groundnut oil)
Instructions
- 1
Wash and chop the green beans and carrots into small, uniform pieces for even cooking.
5 minutes
Use a sharp 'chakku' (knife) to make prep easier and faster.
- 2
Heat oil in a kadhai or heavy-bottomed pan on medium flame. Add mustard seeds and let them splutter.
2 minutes
Wait for the mustard seeds to crackle fully before adding the next ingredients for optimal flavor.
- 3
Add urad dal to the oil and sauté until golden. Toss in chopped green chilli, curry leaves, and optional onion. Fry for 1-2 minutes until the onion turns translucent.
3 minutes
Do not burn the urad dal, as it can turn bitter.
- 4
Add the chopped beans and carrots to the pan. Sprinkle turmeric powder and salt. Mix well.
2 minutes
Mix quickly to coat the vegetables evenly with the tempering.
Why This Dish is Healthy
This curry is a healthy choice due to its abundance of fiber, vitamins, and minerals from fresh vegetables. Cooking with minimal oil and using natural spices keeps the calorie count in check. It is suitable for weight loss, diabetic diets, and those seeking nutrient-rich vegetarian options. The use of coconut enhances good fats without overloading the dish.
Green Beans and Carrot Curry is rich in essential nutrients. Green beans provide dietary fiber, vitamin C, and folate, while carrots offer beta-carotene (vitamin A), potassium, and antioxidants. The addition of coconut gives healthy fats, and urad dal adds plant-based protein. With minimal oil and no heavy masalas, this dish is low in calories and cholesterol, making it suitable for most diet plans.
Pro Tips
- 💡Tip 1: Use tender, fresh beans and carrots for the best flavor and nutrition.
- 💡Tip 2: Do not overcook the vegetables; a slight crunch enhances the taste and preserves nutrients.
- 💡Tip 3: Add fresh coconut at the end to maximize aroma and taste.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on a tawa or in a pan before serving. Avoid freezing, as the texture of vegetables may change.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 125.0 kcal |
