Low Sodium Beans Thoran
Savor the vibrant flavors of South Indian cuisine with this Low Sodium Beans Thoran—a wholesome, low-sodium twist on the traditional Kerala stir-fry. This dish combines tender green beans, freshly grated coconut, and aromatic spices like mustard seeds, turmeric, and black pepper for a burst of authentic taste without the excess salt. Gently sautéed in fragrant coconut oil with garlic, shallots, and curry leaves, this recipe is both heart-healthy and full of depth. Perfect as a flavorful side dish or a light accompaniment to steamed rice, this gluten-free and vegan recipe is ready in just 30 minutes, making it ideal for any day of the week. Enjoy a guilt-free, nutrient-packed meal that’s big on flavor and low on sodium!
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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
- 2 units Dry red chili
- 10 leaves Curry leaves
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Black pepper powder
- 2 units Garlic cloves
- 3 units Shallots
- 1 unit Green chili
Directions
Step 1
Wash the green beans thoroughly. Trim the ends and chop them into small pieces, approximately 1/2 inch each.
Step 2
Slice the shallots and garlic cloves thinly. Slit the green chili lengthwise.
Step 3
Heat the coconut oil in a pan over medium heat. Add mustard seeds and let them splutter.
Step 4
Add cumin seeds, dry red chilies, and curry leaves. Sauté for a few seconds until the aromas release.
Step 5
Add the sliced shallots, garlic, and green chili to the pan. Sauté until the shallots become translucent.
Step 6
Stir in the chopped green beans, turmeric powder, and black pepper powder. Mix well to coat the beans with the spices.
Step 7
Reduce the heat to low, cover, and cook for about 7-8 minutes, stirring occasionally, until the beans are tender yet still crisp.
Step 8
Add the grated coconut to the pan. Mix everything well and cook for another 2 minutes, allowing the coconut to warm through and mix with the beans.
Step 9
Adjust the seasoning if needed, considering the sodium content, or serve it as is to keep it low sodium.
Step 10
Remove from heat and serve the Beans Thoran as a side dish or with steamed rice.
Nutrition Facts
| Serving size | (445.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 516.8 |
| Total Fat 33.6g | 0% |
| Saturated Fat 26.9g | 0% |
| Polyunsaturated Fat 0.5g | |
| Cholesterol 0mg | 0% |
| Sodium 349.6mg | 0% |
| Total Carbohydrate 53.3g | 0% |
| Dietary Fiber 20.2g | 0% |
| Total Sugars 20.4g | |
| Protein 11.7g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 211.0mg | 0% |
| Iron 8.2mg | 0% |
| Potassium 1434.9mg | 0% |
Source of Calories