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


Welcome to a vibrant culinary journey with our Green Bean, Corn, and Coconut Stir-Fry, lovingly known as Thoren! This dish is a delightful explosion of flavors and textures, perfectly suited for vegetarians, vegans, and anyone looking for a gluten-free, dairy-free option to liven up their meals. Ready in just 45 minutes, this colorful stir-fry not only pleases the palate but also serves as a nutritious side dish that can complement a variety of main courses.

The star ingredients of this recipe are fresh green beans and sweet corn, both of which provide a satisfying crunch and a burst of freshness. Paired with the rich, earthy notes of coconut and a medley of aromatic spices, including cumin, coriander, and cayenne, this dish offers an exciting flavor profile that transports you straight to the bustling streets of South Asia.

What makes this stir-fry even more enticing is its versatility – it can be easily adapted to suit your taste. Add or remove chiles for a spice level tailored just for you, and enjoy the health benefits that come with each bite. With a balance of healthy fats, proteins, and carbs, this dish is as nutritious as it is delicious. Gather your ingredients, and let’s whip up something extraordinary that will impress family and friends alike!

Ingredients

  • teaspoon brown mustard seeds 
  • 0.1 teaspoon cayenne pepper 
  • 15  curry leaves fresh
  •  ears corn 
  •  garlic cloves crushed
  • pound green beans thinly sliced ()
  • small chile 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 ground turmeric 
  • 0.1 teaspoon pepper flakes red hot
  • servings salt 
  • 0.8 cup coconut or 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