Whole30 Beans Thoran
Brighten up your Whole30 meal plan with this flavorful and nutrient-packed "Whole30 Beans Thoran," a wholesome twist on a traditional South Indian side dish. This recipe celebrates the natural crunch of green beans, perfectly complemented by the aromatic blend of mustard seeds, cumin, and curry leaves, all sautéed in rich coconut oil. The dish is elevated with a finishing touch of freshly grated coconut, which adds a subtle sweetness and delightful texture. With just 15 minutes of prep and 20 minutes of cooking, this vibrant and naturally gluten-free, dairy-free dish is as quick as it is healthy. Whether served warm as a side dish or paired with a Whole30-compliant protein, this beans thoran is an irresistible way to bring big, bold flavors to your table. Ideal for meal preppers and lovers of simple, clean-eating recipes!
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Recipe Information
Ingredients
- 400 grams Green beans
- 100 grams Freshly grated coconut
- 2 tablespoons Coconut oil
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 2 pieces Dried red chilies
- 10 leaves Curry leaves
- 0.5 teaspoon Turmeric powder
- to taste Salt
- 3 pieces Shallots
- 2 cloves Garlic cloves
- 1 piece Green chili
Instructions
Wash the green beans thoroughly, trim the edges, and chop them into small pieces, approximately 1/2 inch in length.
Peel and finely slice the shallots. Peel and crush the garlic cloves. Slit the green chili lengthwise.
Heat the coconut oil in a large pan over medium heat.
Once the oil is hot, add the mustard seeds and allow them to splutter. Follow with the cumin seeds and stir for about 30 seconds.
Toss in the dried red chilies and curry leaves, stirring for another 30 seconds till they release their aroma.
Add the sliced shallots and crushed garlic, sautéing until the shallots turn translucent.
Stir in the chopped green beans and green chili, and mix well.
Sprinkle the turmeric powder and salt over the beans. Stir to evenly coat the beans with the spices.
Cover the pan and let the beans cook for about 10-12 minutes on medium-low heat, stirring occasionally until they are just tender.
Finally, add the freshly grated coconut and mix everything well. Cook for another 2-3 minutes until the coconut is well integrated with the beans.
Adjust salt to taste, remove from heat, and serve warm as a side dish or with your choice of Whole30-compliant main course.
Nutrition Facts
Calories |
197 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.8 g | 20% | |
| Saturated Fat | 13.3 g | 66% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 508 mg | 22% | |
| Total Carbohydrate | 14.0 g | 5% | |
| Dietary Fiber | 5.6 g | 20% | |
| Total Sugars | 5.9 g | ||
| Protein | 3.4 g | 7% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 62 mg | 5% | |
| Iron | 2.1 mg | 11% | |
| Potassium | 357 mg | 8% | |
*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.
