Beans with coconut (Nariyal aur sem/phali; Beans thoran)
Also called: beans thoran, beans with coconut, nariyal aur beans, beans nariyal, beans coconut stir-fry, sem phali nariyal, beans thoran (south indian)
Beans with coconut, also called beans thoran or sem phali nariyal, is that lovely South Indian-style sabzi that feels simple but tastes so comforting. It’s the kind of dish you’ll find in a Kerala-style lunch, in a home tiffin, or as a quick side with rice and sambar — the crunchy beans, curry leaves, mustard, and coconut make it smell amazing from the first bite.
Per 1 bowl (160g)
Nutrition Facts
| Nutrient | Per bowl (160g) | Per 100g |
|---|---|---|
| Calories | 210.6 kcal | 131.6 kcal |
| Protein | 4.2g | 2.6g |
| Carbohydrates | 7g | 4.4g |
| Fat | 18.2g | 11.4g |
| Fiber | 9g | 5.6g |
| Sugar | 3.4g | 2.1g |
| Micronutrients (per 100g) | ||
| Sodium | 271.65 mg | |
| Calcium | 51.92 mg | |
| Iron | 1.34 mg | |
| Vitamin C | 6.03 mg | |
| Folate | 75.87 µg | |
What Goes Into It
Per serving (1 bowl)
gastroenterology Gut Health Insight
This dish is pretty gut-friendly because beans bring about 9g fiber per bowl, which helps keep digestion moving and supports regular pooping. The beans also add some folate and a little vitamin C, while curry leaves, garlic, cumin, and turmeric can make the dish easier on the stomach and add a nice digestive kick. The fresh coconut adds texture and healthy fats, but it also makes the dish richer, so if your tummy feels heavy easily, keeping the oil light and not overcooking the beans till mushy can help your gut feel better and still keep that nice crunch.
Frequently Asked Questions
Is beans with coconut healthy?
Yes, it can be a healthy sabzi, especially because one bowl gives around 9g fiber and only 7g carbs. The downside is the fat is quite high at 18.2g per serving because of coconut and oil, so it works best as a side dish with rice, roti, or curd rather than a very light snack.
How many calories are in 1 bowl of beans thoran?
One bowl (160g) has about 210.6 kcal. Most of the calories come from coconut and oil, not from the beans themselves.
Can diabetics eat beans with coconut?
Yes, in a controlled portion it can fit, because the carbs are low at about 7g per bowl and the fiber is high. Just watch the rice portion with it, because the full meal matters more than the sabzi alone.
Is beans coconut stir-fry good for weight loss?
It can be, but portion matters. The fiber is great for fullness, but the dish is calorie-dense at 210.6 kcal per bowl and has 18.2g fat, so 1 small serving with lots of salad or a lighter meal works better than a big helping.
From the Shellel Blog
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download Get Shellel FreeNutrition data sourced from ICMR-NIN Indian Food Composition Tables (IFCT) and the Indian Nutrient Database (INDB 2024). Values are per standard serving and may vary with preparation method.