Mediterranean Diet Beans Thoran

Embrace the vibrant flavors of coastal cuisine with this Mediterranean Diet Beans Thoran—a delightful fusion of traditional South Indian spices and healthy Mediterranean ingredients. This quick and easy recipe stars tender green beans, gently sautéed in aromatic coconut oil with mustard seeds, curry leaves, and a hint of red chili flakes for a touch of heat. A sprinkle of turmeric lends its signature golden hue, while freshly grated coconut adds a subtle nutty sweetness. Finished with a bright splash of lemon juice, this wholesome dish is packed with fiber, healthy fats, and aromatic seasonings. Perfect as a side dish or a light vegetarian main course, this Beans Thoran comes together in just 35 minutes, making it ideal for busy weeknights while staying true to the Mediterranean diet principles.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 500 grams Green beans
• 2 tablespoons Coconut oil
• 1 teaspoon Mustard seeds
• 10 leaves Curry leaves
• 1 medium, finely chopped Onion
• 3 cloves, minced Garlic cloves
• 0.5 teaspoon Red chili flakes
• 0.5 teaspoon Ground turmeric
• 0.5 cup Grated coconut
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 1 tablespoon Lemon juice

Directions

Step 1

Wash the green beans thoroughly and trim the ends. Cut the beans into small pieces, about 1/2 inch long.

Step 2

Heat the coconut oil in a large skillet over medium heat.

Step 3

Add the mustard seeds to the hot oil and allow them to splutter for a few seconds.

Step 4

Add the curry leaves and sauté for a few more seconds until aromatic.

Step 5

Add the finely chopped onion and minced garlic. Sauté until the onion becomes translucent, about 3-4 minutes.

Step 6

Stir in the red chili flakes and ground turmeric, mixing well.

Step 7

Add the chopped green beans to the skillet and mix to coat them with the spices.

Step 8

Reduce the heat to low, cover the skillet, and cook the beans for about 10 minutes, stirring occasionally, until the beans are tender but still slightly crisp.

Step 9

Uncover the skillet and stir in the grated coconut, salt, and black pepper.

Step 10

Cook for another 2-3 minutes, allowing the flavors to meld together.

Step 11

Remove from heat and drizzle with lemon juice before serving.

Step 12

Serve the Beans Thoran warm as a side dish or a light main course.

Nutrition Facts

Serving size	(755.2g)

Amount per serving	% Daily Value*
Calories	662.6

Total Fat 43.7g	0%
Saturated Fat 35.4g	0%
Polyunsaturated Fat 1.1g
Cholesterol 0mg	0%
Sodium 1830.4mg	0%
Total Carbohydrate 65.1g	0%
Dietary Fiber 21.6g	0%
Total Sugars 27.2g
Protein 14.8g	0%

Vitamin D 0IU	0%
Calcium 283.1mg	0%
Iron 8.3mg	0%
Potassium 1652.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 55.2%

Protein: 8.3%

Carbs: 36.5%