Poriyal
Poriyal is a classic South Indian stir-fry, typically made with finely chopped vegetables like beans, cabbage, or carrots, which are sautéed with mustard seeds, lentils, and a generous amount of fresh grated coconut. It originates from the states of Tamil Nadu, Karnataka, and Kerala, where it is a staple side dish in everyday meals. The dish is known for its vibrant colors and the distinct, sweet-nutty flavor imparted by the coconut.
🍽️ Nutrition at a glance
Poriyal is generally low in calories and high in dietary fiber, especially when made with vegetables like cabbage or beans. It provides a good source of plant-based protein from the lentils used in tempering, and the coconut adds healthy fats, making it a nutritionally balanced side dish.
Nutrition breakdown
| Calories | 120 kcal |
| Protein | 3 g |
| Carbs | 10 g |
| Fat | 8 g |
| Fiber | 4 g |
| Sugar | 3 g |
| Sodium | 180 mg |
| Potassium | 280 mg |
| Vitamin C | 15 mg |
| Folate | 45 µg |
| Iron | 1.5 mg |
| Manganese | 0.5 mg |
| Copper | 0.2 mg |
| Magnesium | 25 mg |
| Vitamin B6 | 0.1 mg |
Per 1 cup (150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Poriyal is a quintessential example of the South Indian 'thali' (meal platter), where it provides a fresh, crunchy contrast to softer lentil-based dishes like sambar. Nutritionally, the combination of vegetables, lentils, and coconut creates a dish rich in micronutrients and healthy fats, which aids in the absorption of fat-soluble vitamins from the vegetables.
