Dry Curried Beans

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

Suggestions


Experience the vibrant flavors of Indian cuisine with our Dry Curried Beans recipe, an enticing dish that’s perfect as an antipasti, starter, or even a light snack. This vegetarian, vegan, gluten-free, and dairy-free option is not only packed with nutrients but also offers a delightful twist for those seeking something new for their palate.

The harmonious blend of spices, including earthy cumin seeds, popping mustard seeds, and aromatic curry leaves, transforms ordinary green beans into a culinary celebration. The addition of coconut—whether desiccated or freshly grated—adds a touch of sweetness and texture, creating a symphony of flavors that will leave your taste buds dancing.

With just 1500 minutes in total prep time, this dish may seem like a lengthy endeavor, but it’s worth every minute. Perfect for entertaining guests or enjoying a cozy night in, the Dry Curried Beans can easily be prepared in advance and reheated, making it a hassle-free option for any occasion.

Make your next meal memorable with this delightful dish that is not only low in calories at just 106 kcal per serving but also brimming with healthful ingredients. Whether served as an appetizer or as part of a larger spread, it is sure to impress and satisfy everyone at the table.

Ingredients

  • 0.5 teaspoon asafetida powder 
  • 1.5 teaspoons mustard seeds black
  • 1.5 teaspoons cumin seeds 
  •  curry leaves fresh
  • 0.5 cup desiccated coconut or fresh finely grated
  • 1.5 pounds green beans trimmed cut into 1/4-inch pieces
  •  chile such as serrano fresh red hot halved lengthwise
  • 1.5 teaspoons picked-over 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