Low Sodium Beans Thoran
Discover the flavorful simplicity of Low Sodium Beans Thoran, a healthy twist on the classic South Indian stir-fry. This vibrant dish features tender green beans delicately cooked with aromatic spices like mustard seeds, cumin, and turmeric, enhanced by the sweetness of freshly grated coconut, and the subtle heat of chilies. Made entirely without added salt, this guilt-free recipe relies on natural flavors, including garlic, shallots, and robust curry leaves, for a delicious and heart-healthy meal. Perfect as a side dish or paired with steamed rice, this quick and easy low-sodium recipe is ready in just 30 minutes and beautifully balances crunch, fragrance, and nutrition. Ideal for anyone seeking clean eating and a taste of traditional Kerala cuisine!
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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
- 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
Instructions
Wash the green beans thoroughly. Trim the ends and chop them into small pieces, approximately 1/2 inch each.
Slice the shallots and garlic cloves thinly. Slit the green chili lengthwise.
Heat the coconut oil in a pan over medium heat. Add mustard seeds and let them splutter.
Add cumin seeds, dry red chilies, and curry leaves. Sauté for a few seconds until the aromas release.
Add the sliced shallots, garlic, and green chili to the pan. Sauté until the shallots become translucent.
Stir in the chopped green beans, turmeric powder, and black pepper powder. Mix well to coat the beans with the spices.
Reduce the heat to low, cover, and cook for about 7-8 minutes, stirring occasionally, until the beans are tender yet still crisp.
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.
Adjust the seasoning if needed, considering the sodium content, or serve it as is to keep it low sodium.
Remove from heat and serve the Beans Thoran as a side dish or with steamed rice.
Nutrition Facts
Calories |
517 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.6 g | 43% | |
| Saturated Fat | 26.9 g | 134% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 350 mg | 15% | |
| Total Carbohydrate | 53.3 g | 19% | |
| Dietary Fiber | 20.2 g | 72% | |
| Total Sugars | 20.4 g | ||
| Protein | 11.7 g | 23% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 211 mg | 16% | |
| Iron | 8.2 mg | 46% | |
| Potassium | 1435 mg | 31% | |
*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.
