Healthy Karamani Poriyal | Long Beans Poriyal with Ground Coconut and Green Chilies | A Nutritious Tamil Nadu Side Dish

Karamani Poriyal, also known as Long Beans Stir-Fry or Yardlong Beans Poriyal, is a simple yet flavorful South Indian side dish made with tender karamani, coconut, and mild spices. It’s a staple in Tamil households, often served with sambar, rasam, or curd rice. The dish is lightly seasoned, allowing the natural flavor and crunch of the beans to shine through, making it both delicious and wholesome. Beyond its taste, Karamani Poriyal offers several health benefits. Karamani (yardlong beans) is rich in dietary fiber, which aids digestion and supports gut health. It’s also a good source of plant-based protein, iron, and folate, helping improve energy levels and maintain healthy blood circulation. The presence of antioxidants and vitamins A and C boosts immunity and promotes glowing skin. Karamani Poriyal is low in calories and high in nutrients, this poriyal is an excellent choice for a balanced, everyday meal that nourishes the body while satisfying the palate. Ideal for people with Diabetes and those who want to reduce their weight.

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Ingredients for making Long Beans / Karamani Poriyal

Karamani (Long Beans /yardlong beans) – 2 cups (finely chopped)

Grated coconut – 3 tbsp

Green chilies – 2 to 3 (adjust to taste)

Cumin seeds – ½ tsp

Mustard seeds – ½ tsp

Urad dal – 1 tsp

Curry leaves – a few

Asafoetida – a pinch

Turmeric powder – ¼ tsp

Salt – to taste

Oil – 1 tbsp

Water – as needed

Preparation of  Karamani Poriyal

1. Prepare the Coconut Paste

Grind grated coconut, green chilies, and cumin seeds into a coarse paste without adding much water. Set aside.

2. Cook the Beans

Wash and finely chop the karamani. Add it to a pan with a little water, turmeric, and salt. Cover and cook on low flame until tender but not mushy. Drain any excess water.

3. Temper the Spices

Heat oil in a pan. Add mustard seeds and let them splutter. Add urad dal, curry leaves, and asafoetida. Sauté until the dal turns golden brown.

4. Combine and Stir-Fry

Add the cooked karamani to the tempered spices. Mix well and sauté for 2–3 minutes on medium flame.

5. Add Ground Coconut Mixture

Add the ground coconut-chili paste to the pan. Mix gently to coat the beans evenly. Cook for another 2 minutes on low flame until the raw smell disappears.

Serving Suggestions

Serve hot with steamed rice, sambar, Rasam or curd rice.

Can also be enjoyed with chapati or as part of a traditional South Indian meal.