Simmered Hyacinth Beans with Coconut
Simmered Hyacinth Beans with Coconut is a savory, plant-based dish from South India, particularly popular in Kerala and Karnataka. It features tender hyacinth beans (also known as avarekai or val) slow-cooked in a fragrant, creamy gravy made from freshly grated coconut, tamarind, and a blend of spices like turmeric, cumin, and mustard seeds.
🍽️ Nutrition at a glance
This dish is a balanced source of plant-based protein and complex carbohydrates, with most of its fat coming from healthy coconut. A typical serving provides a good amount of dietary fiber, iron, and folate, with a calorie range of approximately 250-350 kcal per serving.
Nutrition breakdown
| Calories | 300 kcal |
| Protein | 12 g |
| Carbs | 35 g |
| Fat | 14 g |
| Fiber | 10 g |
| Sugar | 5 g |
| Sodium | 480 mg |
| Iron | 4.2 mg |
| Folate | 180 mcg |
| Potassium | 450 mg |
| Magnesium | 65 mg |
| Vitamin C | 15 mg |
| Thiamine (B1) | 0.3 mg |
| Phosphorus | 150 mg |
| Zinc | 1.8 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish is a staple in the vegetarian cuisine of South India, often served during festivals and as part of a traditional 'sadhya' feast. Nutritionally, the combination of beans and coconut creates a complete amino acid profile, making it an excellent protein source for vegetarians.
