Table of Contents
Introduction to Beans Fry:
Beans fry, a side dish can be cooked in many ways as per our taste. Lets try this simple and tasty beans fry. Prepared at home, Its good companion much with Sambar/Rasam. This beans fry is a flavorful and nutritious side dish that’s quick and easy to prepare. Adjust the spice levels according to your taste preferences, and feel free to add other seasonings – peanuts, coconut, cashew or ingredients to customize it to your liking!
How To prepare Beans Fry?
- Choose Fresh and Tender Beans: Opt for fresh and tender green beans for the best flavor and texture. Avoid using beans that are overly mature or woody.
- Trim and Cut Evenly: Trim the ends of the beans and cut them into uniform pieces for even cooking. This ensures that the beans cook evenly and have a consistent texture.
- Blanch the Beans: Before frying, you can blanch the beans in boiling water for a few minutes and then transfer them to ice water to stop the cooking process. This helps retain the vibrant green color of the beans and partially cooks them, reducing the frying time.
- Preheat the Pan: Make sure the pan is preheated before adding the oil and spices. This helps the spices release their flavors and aromas, enhancing the overall taste of the dish.
- Use Fresh Spices: Whenever possible, use freshly ground spices for better flavor. You can dry roast whole spices like cumin seeds and coriander seeds before grinding them for added aroma and depth of flavor.
- Control the Spice Level: Adjust the amount of green chilies and red chili powder according to your taste preferences. If you prefer a milder dish, you can reduce the quantity of chilies or omit them altogether.
- Don’t Overcook: Be careful not to overcook the beans, as they can become mushy and lose their vibrant color. Cook them until they are tender yet still crisp.
- Add Aromatics: Garlic and ginger add depth of flavor to the dish. Make sure to finely mince the garlic and grate the ginger for even distribution of flavor throughout the beans. Add Grated Coconut, it brings texture and flavors to the dish.
- Garnish with Fresh Herbs: Garnish the beans fry with fresh coriander leaves or parsley for a pop of color and freshness. It adds a nice finishing touch to the dish.
- Serve Hot: Serve the beans fry hot as a side dish with rice or roti for a satisfying and nutritious meal.
Tasty Side Dish Green Beans Fry
Ingredients
- Green beans – 200gm
- Red chillies – 2
- Garlic cloves -2
- Curry leaves – few
- Coriander – few bunch
- Mustard seeds – 1/4tsp
- Urad dal – 1/4tsp
- Jeera – 1/2tsp
- Chanadal – 1/2tsp
- Salt – required
- 1 Onion
- 2-3 cloves Garlic
- Oil – 2tsp
- Coconut powder – 1tsp optional
Instructions
Blanch the Beans:
- Bring a pot of water to a boil.
- Add the chopped beans and cook for about 3-4 minutes, or until they turn bright green and slightly tender.
- Drain and immediately transfer the beans to a bowl of ice water to stop the cooking process. This helps to retain their vibrant green color.
Heat the Oil:
- Heat the oil in a pan over medium heat.
Temper the Spices:
- Add the mustard seeds and cumin seeds. Allow them to splutter.
Add the Beans:
- Drain the blanched beans and add them to the pan. Stir well to combine with the tempered spices.
Seasoning:
- Add turmeric powder, red chili powder, coriander powder, and salt. Mix thoroughly, ensuring the beans are coated with the spices.
Cooking the Beans:
- Cook uncovered, stirring occasionally, for about 8-10 minutes or until the beans are tender yet still slightly crisp. Adjust the cooking time based on your preference for the level of crunchiness.
Garnish and Serve:
- Optional: Garnish with fresh coriander leaves for an extra burst of flavor and color.
Serve Hot:
- Serve the beans fry hot as a delicious side dish. It pairs well with rice, roti (Indian flatbread), or as a standalone snack.
Nutrition:
The nutritional value of the bean fry will depend on the specific ingredients used and the quantities. However, I can provide a general overview of the nutritional benefits of some common ingredients in the recipe:
- Beans:
- Beans are a good source of protein, fiber, vitamins (such as folate), and minerals (such as iron and magnesium).
- Onion:
- Onions are low in calories and a good source of vitamin C, B vitamins, and dietary fiber.
- Tomato:
- Tomatoes are rich in vitamin C, potassium, folate, and antioxidants like lycopene.
- Garlic:
- Garlic contains allicin, which has antibacterial and antifungal properties. It also provides small amounts of vitamins C and B6, as well as manganese.
- Ginger:
- Ginger has anti-inflammatory properties and is a good source of antioxidants. It also contains small amounts of vitamins and minerals.
- Spices (Turmeric, Cumin, Coriander, Red Chili):
- These spices not only add flavor but also contribute various health benefits. Turmeric, for example, contains curcumin, which has anti-inflammatory and antioxidant properties.
- Cilantro (Coriander Leaves):
- Cilantro is rich in vitamins A and K and contains small amounts of other vitamins and minerals.
- Oil:
- The type and amount of oil used will contribute to the calorie and fat content of the dish. Using a healthier oil, such as olive oil, can provide unsaturated fats.
Remember that the nutritional value can vary based on the specific quantities and types of ingredients used. If you have specific dietary concerns or are aiming for certain nutritional goals, it’s advisable to calculate the nutritional content based on the exact ingredients and their amounts in your recipe.
To provide a more accurate assessment of the nutritional value of a bean fry, it’s necessary to have specific details about the ingredients and their quantities. Since the original recipe I provided was more of a general guideline, I can offer a breakdown of the nutritional value for a basic bean fry made with common ingredients:
Nutritional Approximations (per serving):
| Calories: Around 150-200 calories (varies based on ingredients and portion size) |
| Protein: 5-10 grams |
| Carbohydrates: 15-20 grams |
| Fiber: 5-8 grams |
| Fat: 8-10 grams (varies based on oil used) |
| Vitamins and Minerals: Significant amounts of vitamins A and C, potassium, and smaller amounts of various other vitamins and minerals. |