Mediterranean Diet Beans Thoran
Experience a vibrant twist on a beloved South Indian classic with this Mediterranean Diet Beans Thoran. This healthy and flavor-packed recipe features tender green beans stir-fried in aromatic coconut oil, infused with the earthy warmth of mustard seeds, curry leaves, and turmeric. The dish gets a zesty kick from red chili flakes and is beautifully balanced by the subtle sweetness of fresh grated coconut and a splash of tangy lemon juice. Ready in just 35 minutes, this simple yet wholesome dish is perfect as a nutrient-rich side or a light plant-based main course. Whether you're following the Mediterranean diet or looking to diversify your meals with global flavors, this Beans Thoran is a must-try! Keywords: Mediterranean diet, Beans Thoran, healthy side dish, plant-based, coconut oil recipes, South Indian cuisine.
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Recipe Information
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
Instructions
Wash the green beans thoroughly and trim the ends. Cut the beans into small pieces, about 1/2 inch long.
Heat the coconut oil in a large skillet over medium heat.
Add the mustard seeds to the hot oil and allow them to splutter for a few seconds.
Add the curry leaves and sauté for a few more seconds until aromatic.
Add the finely chopped onion and minced garlic. Sauté until the onion becomes translucent, about 3-4 minutes.
Stir in the red chili flakes and ground turmeric, mixing well.
Add the chopped green beans to the skillet and mix to coat them with the spices.
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.
Uncover the skillet and stir in the grated coconut, salt, and black pepper.
Cook for another 2-3 minutes, allowing the flavors to meld together.
Remove from heat and drizzle with lemon juice before serving.
Serve the Beans Thoran warm as a side dish or a light main course.
Nutrition Facts
Calories |
663 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.7 g | 56% | |
| Saturated Fat | 35.4 g | 177% | |
| Polyunsaturated Fat | 1.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1830 mg | 80% | |
| Total Carbohydrate | 65.1 g | 24% | |
| Dietary Fiber | 21.6 g | 77% | |
| Total Sugars | 27.2 g | ||
| Protein | 14.8 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 283 mg | 22% | |
| Iron | 8.3 mg | 46% | |
| Potassium | 1652 mg | 35% | |
*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.
