Nut-Free Beans Thoran
Brighten up your dinner table with this flavorful, *Nut-Free Beans Thoran*, a South Indian-inspired stir-fry that’s brimming with vibrant flavors and aromatic spices! Made with tender green beans, freshly grated coconut, and fragrant curry leaves, this quick and easy recipe is perfect as a side dish for rice or roti. Sautéed in coconut oil with mustard seeds, split urad dal, and a hint of dried red chilies, it delivers a delightful crunch and subtle heat in every bite. Best of all, it’s naturally gluten-free, vegan, and, as the name suggests, completely nut-free—making it an excellent choice for those with nut allergies. With just 35 minutes from start to finish, this wholesome dish is not only nourishing but also a celebration of simple, delicious flavors.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 500 grams green beans
- 75 grams grated coconut
- 2 tablespoons coconut oil
- 1 teaspoon mustard seeds
- 1 teaspoon split urad dal
- 2 pieces dried red chilies
- 3 pieces shallots
- 2 pieces garlic cloves
- 0.5 teaspoon turmeric powder
- 10 pieces curry leaves
- 1 teaspoon salt
- 2 tablespoons water
Instructions
Wash the green beans thoroughly and trim the ends. Cut into 1/2-inch pieces.
Peel and finely chop the shallots and garlic cloves.
In a large pan, heat the coconut oil over medium heat.
Add the mustard seeds to the oil. When they start to splutter, add the split urad dal and dried red chilies. Sauté until the dal turns golden brown.
Add the chopped shallots and garlic to the pan. Sauté until the shallots turn translucent.
Stir in the turmeric powder and curry leaves, sauté for another minute to release their flavors.
Add the chopped green beans and salt, stirring well to combine all the ingredients.
Sprinkle the water over the beans, cover the pan with a lid, and let it steam for about 5-7 minutes or until the beans are tender but still crisp. Stir occasionally.
Once the beans are cooked, add the grated coconut and mix thoroughly.
Cook for another 2-3 minutes, allowing the flavors to combine.
Remove from heat and serve hot as a side dish with rice or roti.
Nutrition Facts
Calories |
798 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.2 g | 71% | |
| Saturated Fat | 45.8 g | 229% | |
| Polyunsaturated Fat | 1.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3027 mg | 132% | |
| Total Carbohydrate | 72.3 g | 26% | |
| Dietary Fiber | 26.6 g | 95% | |
| Total Sugars | 29.2 g | ||
| Protein | 17.2 g | 34% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 289 mg | 22% | |
| Iron | 10.2 mg | 57% | |
| Potassium | 1891 mg | 40% | |
*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.
