Tamil Nadu style Tri-Color poriyal /stir fry recipe
Tri-color poriyal recipe | Carrot beans cabbage poriyal recipe |
Kadhamba/kadamba kai poriyal | Mixed vegetable curry | Kalyana veetu
poriyal with detailed stepwise photos.
Tri-color poriyal is a blend of assorted veggies that include carrots, green beans, cabbage, and green peas. This mixed vegetable curry is a healthful and colorful recipe that goes well with
sambar, rasam, and curd rice.
This cabbage beans carrot poriyal tastes so refreshing and savory with any Indian thali. It can also be
eaten with south Indian variety rice such as lemon rice, coconut rice,
etc.
This Kalyana veetu cabbage poriyal is quite popular in Tamil Nadu households and also in Tamilian weddings. It is usually served as one of the sides in a banana/ plantain leaf and a commonly prepared side dish in the Southern part of India.
Poriyal means stir fry in Tamil, Palya in Kannada, Vepudu in Telugu, and
Thoran in Malayalam. Kalyanam means wedding, and the word kadhamba/kadamba refers to mixed, kai means vegetable in Tamil. So it's colloquially called Kadamba kai poriyal.
Carrot beans cabbage poriyal is a dry curry that can also be devoured with roti and parathas. This recipe can be prepared without coconut as well. Normally, the shredded coconut is added to all poriyal recipes. It is
garnished at the end to enhance the flavor of the curry.
This recipe can be easily modified and recreated. In case, if you have any
leftover poriyal, it can be utilized to make bread sandwiches, vegetable
bread cutlets stuffed into dosa, roti, etc.
A few south Indian poriyal recipes for you to try. Check out these
clickable Url links, which are given below!
Furthermore, carrots, beans, cabbage, peas are extremely rich in vitamins and minerals. Green beans are rich in dietary fiber, and carrot is good for the skin and eyes. The detailed health benefits of each veggie are given below, have a look if you are interested. Now
let's get into the recipe!
Recipe - Tricolor poriyal | Carrot beans cabbage poriyal | Mixed vegetable curry | Kadamba/ kadhamba kai poriyal.
Serves - 4
Cuisine - Indian
Region - Tamil Nadu
Course - Side dish
Prep time - 15 min | Cook time - 15 min | Total time - 30 min.
Diet - Vegetarian | Vegan | No onion, no garlic.
Author - Pavithra.
Ingredients:
1. Carrot - 1 cup chopped
2. Green beans/French beans - 1 cup chopped
3. Cabbage - 2 cups chopped
4. Green peas - 1/2 cup
5. Water - 50 ml or a quarter cup
6. Salt - 1.25 tsp / As per taste
7. Sugar - A pinch
To season:
1. Coconut oil - 1 tbsp
2. Mustard seeds - 1 tsp
3. Cumin seeds - 1 tsp
4. Channa dal - 1/2 tsp
5. Urad dal - 1/2 tsp
6. Curry leaves - 1 sprig
7. Green chili - 2
8. Red chili - 1
9. Ginger - 1 tsp optional
10. Hing/Asafoetida - A pinch/ Quarter tsp.
To garnish:
1. Shredded coconut - 2 to 3 tbsp.
2. Cilantro - 2 tbsp chopped
How to make a carrot beans cabbage poriyal:
1. Wash, clean, and chop the carrot, beans, and cabbage evenly.
2. Heat a tbsp of oil in a wide heavy-bottomed pan over a medium-low
flame.
3. Temper mustard seeds, cumin seeds, channa, and urad dal. Fry for a
minute or till it turns aromatic. Lower the flame if required.
4. Throw in some curry leaves, red & green chili, ginger, asafoetida.
Saute for a minute.
5. Add the chopped veggies. Blend it well.
(Note: You can add fresh or frozen green peas if you like it).
6. Add the required salt and sugar. Saute gently.
(Note: A pinch of sugar helps to balance the flavor and also preserves
the color of veggies).
7. Pour some water and mix it gently. Then close it with a lid.
(Note: Make sure the veggies are not burnt, so keep the flame in medium
too low).
8. Let it cook for 10 mins. Don't overcook the veggies as it will lose the flavor and becomes mushy.
9. Open the lid and give it a nice mix.
10. Now garnish it with some shredded coconut and give it a quick stir for
a minute.
11. Switch off the flame and finally garnish the curry with some generous
amount of cilantro.
12. Now, the carrot cabbage beans poriyal is ready to serve with rice/roti.
How to make tri-color poriyal with stepwise photos:
1. Wash, clean, and chop the carrot, beans, and cabbage evenly.
2. Heat a tbsp of oil in a wide, heavy-bottomed pan over a medium flame.
3. Temper mustard seeds, cumin seeds, channa, and urad dal. Fry for a minute or till it turns aromatic. Lower the flame if required.
4. Throw in some curry leaves, red & green chili, ginger,
asafoetida. Saute for a minute.
5. Add the chopped veggies. Saute it. (Note: You can add fresh or frozen green peas if you like
it).
6. Add the required salt and sugar. Saute gently. (Note: A pinch of sugar helps to balance the flavor and also
preserves the color of veggies).
7. Pour some water and mix it gently. Then close it with a
lid. (Note: Make sure the veggies are not burnt, so keep the flame medium-low).
8. Let it cook for 10 mins. Don't overcook the veggies as it will lose
its flavor and becomes soft and mushy.
9. Open the lid and give it a nice mix.
10. Now garnish it with some shredded coconut and give it a quick stir
for a minute.
11. Switch off the flame and finally garnish the curry with some
generous amount of cilantro.
12. Now the carrot cabbage beans poriyal is ready to be served
with rice/roti.
Calories of cabbage, beans, carrots poriyal:
(*Nutrition information is calculated using an ingredient database, so it should be considered an estimate).
Carrot health benefits:
1. Carrots are packed with beta-carotene that converts our body into vitamin A.
2. Vitamin A is needed for good eyesight, immune system, growth and development, absorption of iron.
3. It contains Vitamin B6, which converts the food into energy.
4. It helps in blood pressure control.
5. It contains Vitamin K1, which promotes bone health.
6. It is rich in biotin, potassium.
7. It balances your blood sugar.
8. It helps with digestion.
9. Carrots are great for oral care, healthy skin, and hair.
10. It is low in calories which helps to maintain body weight.
Green beans health benefits:
1. Green beans are rich in fiber, folate, and manganese.
2. Good source of Vitamin A, Vitamin C, and Vitamin K.
3. Green beans are full of anti-oxidants.
4. It boosts immunity.
5. Good for eye-sight.
6. Very low in calories.
7. It contains Iron and silicon.
8. Cholesterol-free, Sodium-free, and fat-free.
9. Aids digestion.
10. Prevent colon cancer and anemia.
11. Anti-inflammatory.
12. Natural detoxifier.
13. Lowers high blood pressure.
Health Benefits of Cabbage:
1. Cabbage helps in weight loss.
2. It is rich in iron and sulfur.
3. It improves digestion.
4. It controls blood pressure.
5. Prevents acne and gives clear skin.
6. It promotes good eye health.
7. Boosts immune function.
8. High in Vitamin C.
9. Reduces cholesterol.
10. It is brain food.
11. Strengthens teeth and bones.
12. It cures constipation.
13. Good for the heart.
14. It contains Vitamin A, which helps in hair growth.
15. Rich in Folic acid.
Coconut health benefits:
1. Coconut is packed with nutrients, vitamins, and minerals.
2. Rich in fiber.
3. It contains healthy fats and is a great source of protein.
4. It promotes weight loss.
5. Good for skin and hair.
6. Excellent source of minerals such as magnesium, potassium, iron, and copper.
7. It contains zinc and selenium, which are required to maintain thyroid levels.
8. It is a great moisturizer for the skin and protects it from the sun.
Health benefits of green peas:
1. Green peas are high in protein, and it is a plant-based proteins.
2. It promotes a healthy heart and is good for eyesight.
3. It prevents constipation.
4. Aids in weight loss.
5. Green peas improve digestion.
6. Strong bones.
7. It regulates blood sugar levels.
8. High in nutrients and antioxidants.
9. Good source of vitamin A, B, C, K
10. High in fiber.
11. Good for skin and hair.
(*Health benefits are taken from Google and Wikipedia).
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