Green Bean, Corn, and Coconut Stir-Fry (Thoren)

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
17%
Green Bean, Corn, and Coconut Stir-Fry (Thoren)
45 min.
6
179kcal

Suggestions


Looking to spice up your side dishes with a burst of vibrant flavors and delightful textures? Look no further than this Green Bean, Corn, and Coconut Stir-Fry, also known as Thoren! This tantalizing dish combines the freshness of green beans and the sweetness of corn with the rich, nutty undertones of grated coconut, creating a symphony of taste that is sure to impress.

Perfect for vegetarians, vegans, and anyone seeking a gluten-free option, this stir-fry is quick to prepare and packed with nutrients. In just 45 minutes, you can whip up a colorful and satisfying accompaniment to any meal, whether it's a casual dinner or a festive gathering. The added depth from spices like cumin, coriander, and turmeric, along with the warmth of cayenne pepper, elevates this recipe from simple to sensational.

And don’t worry if you like your dishes mild or fiery; the fresh green chile can be adjusted to suit your taste. To crown this dish, the delightful sizzle of mustard seeds and the fragrance of curry leaves (if used) will transport you straight to the heart of Indian cuisine. Whether you’re looking for something new to delight your guests or a comforting dish for yourself, this Green Bean, Corn, and Coconut Stir-Fry is a must-try!

Ingredients

  • teaspoon brown mustard seeds 
  • 0.1 teaspoon ground pepper 
  • 15  curry leaves fresh
  •  ears corn 
  •  garlic clove crushed
  • pound green beans thinly sliced ()
  • small to 2 chilies slit fresh green such as serrano, thai, or jalapeño, slit lengthwise with stem end intact
  • 0.5 teaspoon ground coriander 
  • 0.8 teaspoon ground cumin 
  • 0.3 teaspoon turmeric 
  • 0.1 teaspoon pepper red hot
  • servings salt 
  • 0.8 cup coconut flakes dried unsweetened grated
  • tablespoons vegetable oil 
  • 0.3 cup water 

Equipment

  • bowl
  • frying pan
  • wok

Directions

  1. Stir together coconut, cumin, coriander, cayenne, turmeric, chile, garlic, 1/4 cup water, and 1/2 teaspoon salt in a small bowl.
  2. Heat oil in a wok or 12-inch heavy skillet (not nonstick) over medium-high heat until it shimmers, then cook mustard seeds and red pepper flakes until mustard seeds begin to pop and/or turn gray.
  3. Add curry leaves (if using), covering skillet immediately as they crackle for a few seconds.
  4. Add green beans and corn and stir-fry 8 minutes.
  5. Add coconut mixture and cook, stirring occasionally, until vegetables are tender, 8 to 10 minutes. If mixture becomes dry and begins to stick to bottom of wok, add a few tablespoons water. Season with salt.
  6. •Indian ingredients can be mail-ordered from Kalustyans.com.•Chile can be removed during cooking when the thoren is spicy enough for your taste.

Nutrition Facts

Calories179kcal
Protein7.77%
Fat56.4%
Carbs35.83%

Properties

Glycemic Index
19.67
Glycemic Load
1.59
Inflammation Score
-9
Nutrition Score
20.22043476934%

Flavonoids

Luteolin
0.1mg
Kaempferol
0.34mg
Myricetin
0.11mg
Quercetin
2.08mg

Nutrients percent of daily need

Calories:179.26kcal
8.96%
Fat:12.29g
18.91%
Saturated Fat:6.97g
43.54%
Carbohydrates:17.57g
5.86%
Net Carbohydrates:12.4g
4.51%
Sugar:6.34g
7.04%
Cholesterol:0mg
0%
Sodium:235.85mg
10.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.81g
7.62%
Vitamin B3:30.2mg
151%
Folate:338.72µg
84.68%
Vitamin C:63.76mg
77.29%
Vitamin K:41.13µg
39.17%
Manganese:0.57mg
28.37%
Fiber:5.16g
20.65%
Vitamin A:733.24IU
14.66%
Magnesium:47.83mg
11.96%
Potassium:353.22mg
10.09%
Vitamin B6:0.2mg
9.86%
Vitamin B1:0.14mg
9.57%
Phosphorus:95.45mg
9.54%
Iron:1.64mg
9.09%
Copper:0.17mg
8.6%
Vitamin B2:0.12mg
7.06%
Vitamin B5:0.58mg
5.84%
Vitamin E:0.8mg
5.33%
Calcium:48.14mg
4.81%
Zinc:0.64mg
4.3%
Selenium:2.94µg
4.2%
Source:Epicurious