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A classic Kerala stir-fry featuring tender long beans, freshly grated coconut, and a simple spice tempering. This simple and healthy side dish, also known as yardlong bean thoran, comes together quickly and pairs perfectly with rice and sambar.
For 4 servings
Heat coconut oil in a kadai or pan over medium heat. Add the mustard seeds and allow them to splutter completely. Next, add the urad dal and sauté for about a minute until it turns light golden. Finally, add the broken dried red chillies and curry leaves, and sauté for 30 seconds until fragrant.
Add the finely chopped shallots and slit green chillies to the pan. Sauté for 2-3 minutes until the shallots soften and become translucent.
Add the chopped yardlong beans, turmeric powder, and salt. Stir everything together for a minute to ensure the beans are well-coated with the spices.
Sprinkle 3 tablespoons of water over the mixture, reduce the heat to low, and cover the pan with a tight-fitting lid. Allow the beans to steam for 8-10 minutes, stirring once or twice in between, until they are tender but still retain a slight crunch.
Remove the lid, increase the heat to medium, and add the grated coconut. Mix well and continue to stir-fry for another 2-3 minutes to allow any excess moisture to evaporate. The final dish should be dry.
Turn off the heat and serve the Achinga Payar Thoran hot as a side dish with steamed rice and your favorite curry, like sambar or rasam.
A classic Kerala stir-fry featuring tender long beans, freshly grated coconut, and a simple spice tempering. This simple and healthy side dish, also known as yardlong bean thoran, comes together quickly and pairs perfectly with rice and sambar.
This kerala recipe takes 30 minutes to prepare and yields 4 servings. At 171.33 calories per serving with 3.31g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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For extra flavor, coarsely grind the grated coconut with 1-2 cloves of garlic and 1/2 teaspoon of cumin seeds before adding it to the pan in the final step.
You can add other finely chopped vegetables like carrots or cabbage along with the yardlong beans. Adjust cooking time accordingly.
Increase the number of green chillies or add 1/4 teaspoon of red chilli powder along with the turmeric for a spicier dish.
Yardlong beans are an excellent source of dietary fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
This dish is rich in Vitamin C and Vitamin A from the beans, which are essential for boosting immunity, maintaining healthy skin, and improving vision.
The use of coconut and coconut oil provides medium-chain triglycerides (MCTs), a type of healthy fat that can provide quick energy and may support heart health when consumed in moderation.
As a completely vegan and plant-based dish, it's naturally free of cholesterol and low in saturated fat, making it a great addition to any balanced diet.
A single serving of Achinga Payar Thoran (approximately 1 cup or 115g) contains around 120-150 calories. The majority of the calories come from the coconut and coconut oil.
Yes, it is a very healthy dish. Yardlong beans are a great source of fiber, vitamins A, and C. The use of coconut oil provides healthy fats, and the minimal spices make it easy on the stomach. It's a nutritious, plant-based side dish.
Yes, you can use frozen cut yardlong beans. Thaw them completely and pat them dry before use. You may need to reduce the cooking time slightly as frozen vegetables are often partially blanched.
If you don't have shallots (cheriya ulli), you can use one small red onion, finely chopped. However, shallots provide a unique, milder, and slightly sweeter flavor that is traditional to Kerala cuisine.
Store leftover thoran in an airtight container in the refrigerator for up to 2-3 days. Reheat in a pan over low heat or in a microwave before serving.
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