Indian poriyal
Indian poriyal is a vibrant South Indian stir-fry dish, typically made with finely chopped vegetables like beans, cabbage, or carrots, cooked with mustard seeds, curry leaves, and grated coconut. It hails from the states of Tamil Nadu and Karnataka, where it is a staple side dish in everyday meals and festive feasts alike.
🍽️ Nutrition at a glance
Poriyal is generally low in calories and fat, with a moderate carbohydrate content from the vegetables and coconut, and provides a good source of dietary fiber, vitamins, and minerals. A typical serving (about 1 cup) ranges from 100-150 calories, depending on the vegetable and amount of coconut used.
Nutrition breakdown
| Calories | 120 kcal |
| Protein | 3.5 g |
| Carbs | 10 g |
| Fat | 8 g |
| Fiber | 4 g |
| Sugar | 4 g |
| Sodium | 300 mg |
| Potassium | 320 mg |
| Vitamin C | 45 mg |
| Vitamin A | 250 mcg |
| Iron | 2.5 mg |
| Calcium | 80 mg |
| Magnesium | 40 mg |
| Folate | 60 mcg |
| Manganese | 0.8 mg |
Per 1 cup (150 g) · estimated, varies by recipe
💡 What's interesting
What makes poriyyal unique is its use of fresh grated coconut, which adds a subtle sweetness and texture, balancing the heat from spices like mustard seeds and dried chilies. Nutritionally, the combination of vegetables and coconut offers a mix of antioxidants and healthy fats, making it a wholesome addition to a balanced diet.
