Heart-Healthy Beans Thoran
Bring a taste of South India to your table with this vibrant and nutritious Heart-Healthy Beans Thoran! Featuring tender green beans sautéed with aromatic mustard seeds, cumin, curry leaves, and a touch of golden turmeric, this dish is lightly enriched with coconut oil and finished with fresh grated coconut for a delightful texture. Perfectly seasoned with garlic, green chili, and a pinch of salt, this quick, low-calorie recipe is as wholesome as it is flavorful. Ready in under 30 minutes, it’s a wonderful vegan side dish that pairs beautifully with steamed rice or can stand alone as a healthy snack. Packed with fiber, healthy fats, and vitamins, this green bean stir-fry is your go-to solution for guilt-free indulgence.
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Recipe Information
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
Instructions
Wash and trim the ends of the green beans. Chop them into small, even pieces.
Finely chop the garlic cloves and slit the green chili lengthwise.
In a non-stick pan, heat the coconut oil over medium heat.
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.
Add the chopped garlic and green chili to the pan. Sauté for about 1 minute until the garlic becomes golden.
Add chopped green beans to the pan, along with turmeric powder and salt. Stir well to coat the beans with the spices.
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.
Remove the lid and stir in the grated coconut. Mix well to combine all ingredients.
Cook uncovered for another 3 minutes, stirring occasionally, until the coconut is well incorporated and the beans are cooked to your liking.
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
Calories |
418 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.0 g | 41% | |
| Saturated Fat | 26.6 g | 133% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1516 mg | 66% | |
| Total Carbohydrate | 31.7 g | 12% | |
| Dietary Fiber | 13.2 g | 47% | |
| Total Sugars | 12.6 g | ||
| Protein | 8.1 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 161 mg | 12% | |
| Iron | 5.9 mg | 33% | |
| Potassium | 912 mg | 19% | |
*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.
