Low Iodine Vegan Beans Poriyal

Total time25 min

Prep time10 min

Cook time15 min

5.0

(15)

This South Indian stir-fry is a vibrant, aromatic side dish that brings serious flavor through a handful of whole spices and fresh ingredients. Coconut oil carries mustard seeds, cumin, dried red chilies, and curry leaves into a fragrant, sputtering base that smells absolutely incredible the moment it hits the pan. Tender-crisp green beans get tossed through that spiced oil with turmeric and a splash of water to steam them just right, then finished over high heat so every piece stays dry and beautifully coated. The final handful of freshly grated coconut adds a subtle sweetness and texture that ties the whole dish together. For anyone navigating iodine restrictions, this recipe is a natural fit — it's built entirely from fresh vegetables, plant-based fats, and whole spices, with no seafood, dairy, or processed ingredients that typically raise red flags. Non-iodized salt is the one easy swap to keep in mind, and the rest of the ingredient list is already working in your favor. It's the kind of dish that proves eating within dietary limits doesn't mean sacrificing bold, satisfying food.

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Ingredients

4 servings

1 lb green beans, trimmed and cut into 1-inch pieces
2 tbsp coconut oil
1 tsp black mustard seeds
1 tsp cumin seeds
2 dried red chilies, broken in half
10 fresh curry leaves
1 small yellow onion, finely chopped
2 cloves garlic, minced
½ tsp turmeric
½ tsp salt, or to taste
2 tbsp water
⅓ cup freshly grated coconut

Instructions

1
Heat the coconut oil in a large skillet or wok over medium-high heat until shimmering. Add the mustard seeds and cook until they begin to pop, about 30 seconds.
2
Add the cumin seeds, dried red chilies, and curry leaves to the pan and cook, stirring, until fragrant, about 30 seconds. Watch closely, as the curry leaves will sputter and the seeds can brown quickly.

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