Heart-Healthy Beans Thoran
Bursting with flavor and packed with nutrients, Heart-Healthy Beans Thoran is a delightful South Indian stir-fry that combines tender green beans, fragrant spices, and the mild sweetness of freshly grated coconut. Cooked in just a touch of heart-friendly coconut oil, this recipe strikes the perfect balance between wholesome and delicious. A quick tempering of mustard seeds, cumin, curry leaves, and garlic infuses the dish with irresistible aromas, while a hint of turmeric adds a beautiful golden hue. Perfect as a side dish or served with steamed rice, this easy-to-make recipe offers a satisfying, plant-based way to savor the vibrant flavors of traditional Indian cuisine. Whether you're pursuing a healthier lifestyle or simply love exploring global dishes, Heart-Healthy Beans Thoran is a must-try addition to your recipe collection!
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Ingredients
- 250 grams Green beans
- 50 grams Grated coconut
- 1 tablespoon Coconut oil
- 0.5 teaspoon Mustard seeds
- 0.5 teaspoon Cumin seeds
- 0.25 teaspoon Turmeric powder
- 10 leaves Curry leaves
- 1 whole Green chili
- 2 cloves Garlic cloves
- 0.5 teaspoon Salt
- 2 tablespoons Water
Directions
Step 1
Wash and trim the ends of the green beans. Chop them into small, even pieces.
Step 2
Finely chop the garlic cloves and slit the green chili lengthwise.
Step 3
In a non-stick pan, heat the coconut oil over medium heat.
Step 4
Add mustard seeds to the hot oil. Once they begin to splutter, add cumin seeds and curry leaves. Stir for about 30 seconds until fragrant.
Step 5
Add the chopped garlic and green chili to the pan. Sauté for about 1 minute until the garlic becomes golden.
Step 6
Add chopped green beans to the pan, along with turmeric powder and salt. Stir well to coat the beans with the spices.
Step 7
Sprinkle water over the beans, cover the pan with a lid, and cook on low heat for 5 minutes until the beans are tender but still vibrant.
Step 8
Remove the lid and stir in the grated coconut. Mix well to combine all ingredients.
Step 9
Cook uncovered for another 3 minutes, stirring occasionally, until the coconut is well incorporated and the beans are cooked to your liking.
Step 10
Adjust seasoning if needed and turn off the heat. Serve the Heart-Healthy Beans Thoran warm with rice or as a side dish.
Nutrition Facts
| Serving size | (376.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 418.0 |
| Total Fat 32.0g | 0% |
| Saturated Fat 26.6g | 0% |
| Polyunsaturated Fat 0.5g | |
| Cholesterol 0mg | 0% |
| Sodium 1515.7mg | 0% |
| Total Carbohydrate 31.7g | 0% |
| Dietary Fiber 13.2g | 0% |
| Total Sugars 12.6g | |
| Protein 8.1g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 160.6mg | 0% |
| Iron 5.9mg | 0% |
| Potassium 911.8mg | 0% |
Source of Calories