Beans Thoran (Kerala Style Beans stir fry with coconut)
Kerala style beans stir fry with coconut, garlic and green chilly. A simple and healthy dish that can be served with rice. One of the side dishes for Kerala Onam Sadya :)
Servings: 4 serving
Calories: 178kcal
Ingredients
- ½ kg French beans / Green beans
- ¼ teaspoon mustard seeds
- 1 sprig curry leaves
- 6 numbers shallot / small onion
- 1 pinch turmeric powder
- salt
- coconut oil / vegetable oil
Crush
- 1 ¼ cups grated coconut
- 5 numbers green chilly
- 4 numbers garlic
- 1 pinch cumin (optional)
Instructions
- Heat oil in a pan. Splutter mustard seeds and then add curry leaves. Add the shallots and sauté until they are soft and translucent. Add turmeric powder and sauté it.
- In a blender or mixi, crush garlic and green chilly well. Then add coconut and cumin. Cumin is optional. I don't add cumin usually. Crush it just to blend everything well. ** Don't grind.
- Add the crushed mixture to the pan and sauté for a couple of minutes. Don't let it brown.
- Then add chopped beans and enough salt. Cover and cook. Don't add water. It naturally has water in it, which is released when they are cooked. Stir in between. Otherwise, it can get burnt. Cook it until the beans are done.
Notes
- Fine chopping: Cut beans into small and even pieces. This helps them cook quickly and stay tender.
- Stir often: Stir frequently so the beans, coconut, and spices cook evenly without sticking or burning.
- Add water only if necessary: Beans usually release enough moisture on their own. If too dry, sprinkle just one spoonful at a time while cooking.
- Do not overcook: Keep the flame low and cook until the beans are soft but still slightly crisp. That texture is key to a good thoran.
Nutrition
Serving: 163g | Calories: 178kcal | Carbohydrates: 7g | Protein: 2g | Fat: 17g | Saturated Fat: 15g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Sodium: 10mg | Potassium: 151mg | Fiber: 4g | Sugar: 2g | Vitamin A: 19IU | Vitamin C: 11mg | Calcium: 12mg | Iron: 1mg