5 from 2 votes
Beans thoran
This easy side is unlike many Indian dishes you may be more familiar with - it's light, quick to make and without too many ingredients. Tasty and versatile.
Prep Time
5 mins
Cook Time
10 mins
Servings:
2
or
Calories:
120 kcal
Course:
Side Dish
Cuisine:
Indian
Ingredients
- 1 cup green beans 150g
- 1 green chili
- 1 clove garlic small
- 1 shallot
- ½ tablespoon coconut oil
- ½ teaspoon black mustard seeds
- ¼ teaspoon cumin seeds
- 4 curry leaves approx
- 1 pinch Turmeric
- 2 tablespoon water approx
- ¼ cup coconut 25g, or frozen defrosted, shredded, fresh
Instructions
- Trim the beans and cut into roughly ¼ inch (1cm) pieces. Finely chop the chili and garlic. Cut the shallot into thin slices, cutting larger slices in half or smaller.
- Warm the coconut oil in a medium-small skillet/frying pan over a medium heat then add the mustard seeds and cumin seeds. Cook for a minute to become fragrant.
- Add the shallot, cook a minute then add the garlic and chili and cook a minute more. Add the curry leaves and turmeric, stir to mix then add the chopped beans.
- Add the water, stir then cover the skillet/frying pan with a lid and reduce the heat to medium-low. Let the mixture steam and cook around 3-5 minutes to soften the beans. They should still have a slight bite but be cooked.
- Remove the lid, stir in the coconut then cook a minute or two more before serving.
Cup of Yum
Nutrition Information
Calories
120kcal
(6%)
Carbohydrates
12g
(4%)
Protein
3g
(6%)
Fat
8g
(12%)
Saturated Fat
7g
(35%)
Polyunsaturated Fat
0.3g
(2%)
Monounsaturated Fat
1g
(5%)
Sodium
85mg
(4%)
Potassium
262mg
(6%)
Fiber
5g
(20%)
Sugar
5g
(10%)
Vitamin A
597IU
(12%)
Vitamin C
54mg
(60%)
Calcium
50mg
(5%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 2 or
Amount Per Serving
Calories 120
% Daily Value*
| Calories | 120kcal | 6% |
| Carbohydrates | 12g | 4% |
| Protein | 3g | 6% |
| Fat | 8g | 12% |
| Saturated Fat | 7g | 35% |
| Polyunsaturated Fat | 0.3g | 2% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 85mg | 4% |
| Potassium | 262mg | 6% |
| Fiber | 5g | 20% |
| Sugar | 5g | 10% |
| Vitamin A | 597IU | 12% |
| Vitamin C | 54mg | 60% |
| Calcium | 50mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.