Dry Curried Beans

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
9%
Dry Curried Beans
1500 min.
6
106kcal

Suggestions


Welcome to a delightful culinary adventure with our Dry Curried Beans! This vibrant dish is not only a feast for the eyes but also a wholesome addition to your meal repertoire. Perfectly suited for vegetarians, vegans, and those seeking gluten-free options, this recipe is a celebration of flavors that will tantalize your taste buds.

Imagine the aromatic blend of spices wafting through your kitchen as you prepare this dish. The earthy notes of cumin and the subtle heat from fresh red chiles combine beautifully with the crunch of green beans, creating a satisfying texture that is both hearty and refreshing. The addition of coconut, whether desiccated or fresh, adds a rich creaminess that elevates the dish to new heights.

Not only is this recipe easy to prepare, but it also offers a healthy option for antipasti, starters, or snacks. With just 106 calories per serving, you can indulge guilt-free while enjoying a burst of nutrients. Whether you're hosting a gathering or simply looking for a delicious side dish, these Dry Curried Beans are sure to impress your guests and leave them asking for seconds.

So, roll up your sleeves and get ready to create a dish that is as nourishing as it is flavorful. Your taste buds will thank you!

Ingredients

  • 0.5 teaspoon asafetida 
  • 1.5 teaspoons mustard seeds shopping list black
  • 1.5 teaspoons cumin seeds 
  •  curry leaves fresh
  • 0.5 cup coconut flakes fresh finely grated
  • 1.5 pounds green beans trimmed cut into 1/4-inch pieces
  •  serrano chiles fresh red hot halved lengthwise
  • 1.5 teaspoons skinned urad dal split
  • teaspoons vegetable oil 
  • 0.5 cup water 

Equipment

  • sauce pan
  • sieve

Directions

  1. If using desiccated coconut, soak in warm water to cover 1 hour and drain well in a sieve.
  2. Heat oil in a 3-quart heavy saucepan over moderate heat until hot but not smoking, then cook mustard seeds, cumin, dals, asafetida, chile, and curry leaves, stirring occasionally, until mustard seeds begin to pop. Stir in beans, water, and salt to taste and simmer, covered, until beans are just tender and most of water is evaporated, 6 to 8 minutes. Stir in coconut.
  3. * Dals are dried legumes.
  4. · Beans may be made 6 hours ahead and chilled, covered. Undercook slightly so beans retain color when reheated.

Nutrition Facts

Calories106kcal
Protein10.91%
Fat51.89%
Carbs37.2%

Properties

Glycemic Index
8.5
Glycemic Load
2.24
Inflammation Score
-7
Nutrition Score
13.295652192572%

Flavonoids

Luteolin
0.19mg
Kaempferol
0.51mg
Myricetin
0.15mg
Quercetin
3.26mg

Nutrients percent of daily need

Calories:105.84kcal
5.29%
Fat:6.74g
10.37%
Saturated Fat:4.37g
27.33%
Carbohydrates:10.87g
3.62%
Net Carbohydrates:6.18g
2.25%
Sugar:4.33g
4.81%
Cholesterol:0mg
0%
Sodium:11.61mg
0.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.19g
6.38%
Vitamin K:51.77µg
49.31%
Vitamin B3:8.62mg
43.1%
Vitamin C:27.91mg
33.83%
Folate:117.93µg
29.48%
Manganese:0.5mg
25.16%
Fiber:4.69g
18.76%
Vitamin A:824.1IU
16.48%
Iron:1.94mg
10.79%
Magnesium:40.12mg
10.03%
Vitamin B6:0.19mg
9.6%
Potassium:296.36mg
8.47%
Vitamin B2:0.13mg
7.67%
Copper:0.15mg
7.47%
Vitamin B1:0.11mg
7.16%
Phosphorus:67.17mg
6.72%
Calcium:55.79mg
5.58%
Selenium:3.6µg
5.14%
Vitamin E:0.68mg
4.56%
Zinc:0.49mg
3.29%
Vitamin B5:0.32mg
3.2%
Source:Epicurious