Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Green beans, finely cut | 560 g | Sweet, Astringent · Cooling |
 Fresh coconut, grated | 45 g | Sweet · Cooling |
 Coconut oil | 14 g | Sweet · Cooling |
 Mustard seeds | 3 g | Pungent · Heating |
 Curry leaves | 3 g | Bitter, Pungent · Heating |
 Turmeric | 1 g | Bitter, Pungent, Astringent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 70 g | Whole culinary ingredient |
Step-by-Step Preparation
- Cut the finely cut green beans small and evenly so the pieces steam quickly.
- Warm the coconut oil; let the mustard seeds pop, then add the curry leaves and turmeric.
- Add the vegetables, salt, and water; cover and steam over low heat until just tender.
- Remove the lid, fold in the grated coconut, and cook for two minutes without browning it.
- Take the pan off the heat while the vegetables retain their color and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (South Indian poriyal and thoran tradition)
Beans Poriyal follows the gently steamed vegetable-and-coconut style of southern India. Vata: serve warm and increase coconut slightly. Pitta: keep mustard modest and use the stated coconut. Kapha: reduce coconut and finish the vegetables fairly dry.
USDA Nutrition Facts for Beans Poriyal
| Nutrient | Per 100g | Per Serving (1 serving (175g)) |
|---|---|---|
| Energy (Calories) | 68 kcal | 120 kcal |
| Protein | 1.8 g | 3.2 g |
| Total Carbohydrates | 6.9 g | 12.0 g |
| Dietary Fiber | 2.9 g | 5.0 g |
| Total Sugars | 3.0 g | 5.3 g |
| Total Fat | 4.5 g | 7.8 g |
| Calcium | 35.9 mg | 62.8 mg |
| Iron | 1.10 mg | 1.93 mg |
| Magnesium | 24.2 mg | 42.4 mg |
| Phosphorus | 41.1 mg | 72.0 mg |
| Potassium | 200 mg | 349 mg |
| Sodium | 228 mg | 399 mg |
| Zinc | 0.29 mg | 0.51 mg |
| Copper | 0.09 mg | 0.16 mg |
| Manganese | 0.21 mg | 0.37 mg |
| Selenium | 2.0 µg | 3.5 µg |
| Vitamin C | 10.0 mg | 17.5 mg |
| Vitamin A (RAE) | 28.5 µg | 49.9 µg |
| Vitamin E | 0.46 mg | 0.80 mg |
| Vitamin K | 37.8 µg | 66.1 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.13 mg |
| Riboflavin (Vitamin B2) | 0.09 mg | 0.15 mg |
| Niacin (Vitamin B3) | 0.64 mg | 1.13 mg |
| Vitamin B6 | 0.12 mg | 0.21 mg |
| Folate (DFE) | 28.8 µg | 50.4 µg |
| Choline | 13.8 mg | 24.2 mg |
