Soy-Free Beans Thoran
Dive into the vibrant flavors of South India with this Soy-Free Beans Thoran, a wholesome and aromatic green bean stir-fry seasoned with traditional spices and fresh coconut. Perfect for those avoiding soy, this recipe showcases the natural crunch of green beans paired with the richness of coconut oil, the earthy warmth of cumin and turmeric, and the fiery zest of dried chilies. Fragrant curry leaves elevate the dish, while a final toss with freshly grated coconut brings a delightful texture and sweetness. Ready in just 35 minutes, this dish is an ideal gluten-free, dairy-free side or light main course that pairs beautifully with steamed rice.
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Recipe Information
Ingredients
- 400 grams green beans
- 2 tablespoons coconut oil
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 2 units dried red chilies
- 10 units curry leaves
- 1 medium onion, finely chopped
- 2 units garlic cloves, minced
- 0.5 teaspoon turmeric powder
- 1 teaspoon salt
- 100 grams freshly grated coconut
- 50 milliliters water
Instructions
Wash the green beans, trim the ends, and cut them into small pieces, about 1 cm in length.
Heat the coconut oil in a large pan over medium heat.
Add the mustard seeds and let them splutter. Then, add the cumin seeds, dried red chilies, and curry leaves, and sauté for a minute.
Add the chopped onion and garlic to the pan. Cook until the onion is translucent, about 3-4 minutes.
Stir in the turmeric powder and salt.
Add the chopped green beans and water. Mix well to combine all the ingredients.
Cover the pan with a lid and let it cook on low heat for about 10 minutes, or until the beans are just tender but still have a slight crunch.
Remove the lid and increase the heat to medium. Stir in the freshly grated coconut and cook for another 3-4 minutes, allowing the flavors to meld together.
Adjust seasoning if necessary, and then remove from heat.
Serve hot as a side dish or a light main course with rice.
Nutrition Facts
Calories |
830 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.3 g | 82% | |
| Saturated Fat | 53.2 g | 266% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2904 mg | 126% | |
| Total Carbohydrate | 62.8 g | 23% | |
| Dietary Fiber | 24.3 g | 87% | |
| Total Sugars | 25.0 g | ||
| Protein | 14.6 g | 29% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 253 mg | 19% | |
| Iron | 10.4 mg | 58% | |
| Potassium | 1590 mg | 34% | |
*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.
