Soy-Free Beans Thoran
Brighten up your table with this vibrant and nutritious Soy-Free Beans Thoran, a delightful South Indian-inspired stir-fry that’s loaded with flavor and ready in just 35 minutes. This quick side dish features crisp green beans coated in a fragrant mix of coconut oil, mustard seeds, curry leaves, and freshly grated coconut, creating a perfect balance of crunch and aroma. Infused with the warmth of turmeric and a subtle kick from dried red chilies, this gluten-free and dairy-free recipe is an excellent accompaniment to steamed rice or a wholesome addition to a plant-based meal. With minimal prep, simple ingredients, and no soy in sight, this easy-to-make thoran is the perfect choice for those seeking a healthy, vibrant, and allergen-friendly dish.
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Ingredients
- 400 grams green beans
- 2 tablespoons coconut oil
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 2 units dried red chilies
- 10 units curry leaves
- 1 medium onion, finely chopped
- 2 units garlic cloves, minced
- 0.5 teaspoon turmeric powder
- 1 teaspoon salt
- 100 grams freshly grated coconut
- 50 milliliters water
Directions
Step 1
Wash the green beans, trim the ends, and cut them into small pieces, about 1 cm in length.
Step 2
Heat the coconut oil in a large pan over medium heat.
Step 3
Add the mustard seeds and let them splutter. Then, add the cumin seeds, dried red chilies, and curry leaves, and sauté for a minute.
Step 4
Add the chopped onion and garlic to the pan. Cook until the onion is translucent, about 3-4 minutes.
Step 5
Stir in the turmeric powder and salt.
Step 6
Add the chopped green beans and water. Mix well to combine all the ingredients.
Step 7
Cover the pan with a lid and let it cook on low heat for about 10 minutes, or until the beans are just tender but still have a slight crunch.
Step 8
Remove the lid and increase the heat to medium. Stir in the freshly grated coconut and cook for another 3-4 minutes, allowing the flavors to meld together.
Step 9
Adjust seasoning if necessary, and then remove from heat.
Step 10
Serve hot as a side dish or a light main course with rice.
Nutrition Facts
| Serving size | (712.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 829.8 |
| Total Fat 64.3g | 0% |
| Saturated Fat 53.2g | 0% |
| Polyunsaturated Fat 0.9g | |
| Cholesterol 0mg | 0% |
| Sodium 2903.6mg | 0% |
| Total Carbohydrate 62.8g | 0% |
| Dietary Fiber 24.3g | 0% |
| Total Sugars 25.0g | |
| Protein 14.6g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 252.8mg | 0% |
| Iron 10.4mg | 0% |
| Potassium 1589.6mg | 0% |
Source of Calories