Friday, December 18, 2015

Green beans and Bengal gram stir fry

Commonly referred to as string beans, green beans belong to the same family as shell beans, such as pinto beans, black beans, and kidney beans. However, since green beans are usually picked while still immature and while the inner beans are just beginning to form in the pod, they are typically eaten in fresh form, pod and all.
Green beans are an excellent source of vitamin K. Very good source of manganese, vitamin C, dietary fiber, folate, and vitamin B2. In addition, green beans are a good source of copper, vitamin B1, chromium, magnesium, calcium, potassium, phosphorus, choline, vitamin A (in the form of carotenoids), niacin, protein, omega-3 fatty acids, iron, vitamin B6, and vitamin E. (source)

This recipe here is a combination of green beans and split Bengal gram. The soaked and toasted pulse adds a wonderful texture to the dish and tastes great with roti.

Green beans and Bengal gram stir fry (बीन्स और चना दाल)
Split Bengal gram (source)
2 cups finely chopped green beans
1/3 cup Bengal gram (chana dal)
1 tbsp oil
1/4 tsp mustard seeds
Few curry leaves
1/2 inch fresh ginger, julienne
1/4 tsp turmeric powder
1 tsp coriander powder
1/2 tsp red chili powder
Salt to taste
Fresh coriander to serve
  1. Soak chana dal in hot water for 30 minutes. While it is soaking prep all your ingredients. Wash and chop the green beans and ginger.
  2. Drain chana dal and keep aside.
  3. Heat oil in a pan, add the mustard seeds and let them crackle for a few seconds. Add curry leave, ginger and the soaked and drained chana dal. Saute on medium high for a minute. 
  4. Now add the beans and all other spices and mix well to combine. Sprinkle 2 tbsp of water in the pan and cover. Simmer the heat and cook covered for 7-10 minutes stirring once or twice in between.
  5. Check to see if the beans and chana dal are cooked through - tender crisp.
  6. Remove from heat, garnish with fresh coriander leaves and serve hot with roti.

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