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A simple yet flavorful Kerala stir-fry where tender long beans are slow-cooked with shallots, garlic, and spices in coconut oil. This classic side dish is the perfect comfort food alongside steamed rice and sambar.
Prepare the vegetables. Wash the long beans thoroughly and chop them into 1-inch pieces. Thinly slice the shallots and lightly crush the garlic cloves. Keep everything ready.
Temper the spices. Heat coconut oil in a heavy-bottomed pan or kadai over medium heat. Once the oil is hot, add the mustard seeds and allow them to splutter completely, which takes about 30 seconds. Then, add the curry leaves and let them sizzle for a few seconds until fragrant.
Sauté the aromatics. Add the sliced shallots and crushed garlic to the pan. Sauté for 3-4 minutes, stirring occasionally, until the shallots soften and become translucent.
Add spices and beans. Lower the heat and add the turmeric powder and red chili powder. Sauté for 30 seconds until the raw smell of the spices disappears. Immediately add the chopped long beans and salt. Mix well to ensure the beans are evenly coated with the oil and spices.
Slow-cook the beans. Sprinkle 3 tablespoons of water over the mixture. Cover the pan with a tight-fitting lid, reduce the flame to its lowest setting, and let it cook for 10-12 minutes. Stir once or twice in between to prevent sticking. The beans should be tender but still retain a slight bite.
Finish the dish. Once the beans are cooked, remove the lid and increase the heat to medium. Stir-fry for another 2-3 minutes to evaporate any remaining moisture. The beans will get a slightly roasted, glossy coating from the oil. Serve hot with steamed rice.
A simple yet flavorful Kerala stir-fry where tender long beans are slow-cooked with shallots, garlic, and spices in coconut oil. This classic side dish is the perfect comfort food alongside steamed rice and sambar.
This kerala recipe takes 30 minutes to prepare and yields 4 servings. At 178 calories per serving with 4.5g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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For a different texture and flavor, add 1/4 cup of freshly grated coconut at the very end and stir-fry for a minute. This transforms it into a dish similar to 'Achinga Thoran'.
Incorporate cooked shrimp or small pieces of chicken along with the beans for a complete one-pan meal.
You can make this mezhukkupuratti with other vegetables like raw banana (kaya), elephant foot yam (chena), or a mix of carrots and beans.
Long beans are an excellent source of dietary fiber, which aids in digestion, helps maintain bowel regularity, and promotes a feeling of fullness, supporting weight management.
This dish contains turmeric and garlic, both known for their potent anti-inflammatory compounds. Curcumin in turmeric and allicin in garlic help combat inflammation in the body.
Prepared with coconut oil, this recipe provides medium-chain triglycerides (MCTs). These fats are more easily digested and absorbed than other fats, offering a quick source of energy.
Yes, it is a healthy side dish. Long beans are rich in fiber, vitamins A and C, and minerals. The use of coconut oil provides healthy fats, and spices like turmeric and garlic have anti-inflammatory properties. It's a nutritious way to include vegetables in your diet.
One serving (approximately 1 cup or 160g) contains around 140-150 calories, primarily from the coconut oil and the natural carbohydrates in the beans. The exact count can vary based on the amount of oil used.
You can, but for an authentic taste, shallots are highly recommended. They are milder and sweeter than regular onions and impart a distinct flavor characteristic of Kerala cuisine.
The main difference is the cooking method and ingredients. Mezhukkupuratti is slow-cooked or stir-fried in oil, giving the vegetables a glossy, roasted finish without coconut. Thoran is typically cooked with minimal oil, often steamed, and always includes a generous amount of grated coconut.
Leftover Achinga Mezhukkupuratti can be stored in an airtight container in the refrigerator for up to 3 days. Reheat it in a pan over low heat or in a microwave before serving.
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