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A simple and comforting Goan stir-fry with tender green beans, aromatic tempering, and fresh coconut. This classic side dish comes together quickly and pairs perfectly with rice and dal.
For 4 servings
Prep the Vegetables: Wash the French beans thoroughly. Trim the ends and chop them into uniform 1/2-inch pieces. Finely chop the onion and slit the green chilies lengthwise.
Prepare the Tempering (Tadka): Heat coconut oil in a wide pan or kadai over medium heat. Once the oil is hot, add the mustard seeds and allow them to splutter completely, which takes about 30-40 seconds.
Sauté Aromatics: Add the urad dal (if using) and sauté for 30 seconds until it turns a light golden brown. Immediately add the curry leaves and slit green chilies, and sauté for another 15-20 seconds until fragrant.
Cook the Onions: Add the finely chopped onion to the pan. Sauté for 3-4 minutes, stirring occasionally, until the onions become soft and translucent.
Cook the Beans: Add the chopped beans, turmeric powder, and salt. Mix everything well to ensure the beans are evenly coated with the spices. Sprinkle 1/4 cup of water over the beans to create steam.
Steam to Perfection: Cover the pan with a lid and reduce the heat to low-medium. Cook for 8-10 minutes, or until the beans are tender but still have a slight crunch. Stir once or twice in between to prevent sticking.
Finish with Coconut: Remove the lid and add the fresh grated coconut and sugar (if using). Mix gently and cook uncovered for 2 more minutes, allowing any excess moisture to evaporate. Adjust salt if needed.
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A simple and comforting Goan stir-fry with tender green beans, aromatic tempering, and fresh coconut. This classic side dish comes together quickly and pairs perfectly with rice and dal.
This goan recipe takes 25 minutes to prepare and yields 4 servings. At 169.02 calories per serving with 3.85g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Serve: Serve the Beans Foogath hot as a side dish with Goan fish curry rice, dal rice, or chapatis.
This recipe works well with other vegetables like finely chopped cabbage, carrots, or cluster beans (Gawar).
Add a pinch of asafoetida (hing) along with the mustard seeds for a different aromatic profile, similar to a Palya or Poriyal.
Add 2-3 tablespoons of cooked moong dal along with the beans for extra protein and a softer texture.
For more heat, add 1/4 teaspoon of red chili powder along with the turmeric powder.
Green beans are an excellent source of dietary fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
This dish provides essential vitamins like Vitamin C and K from green beans, which are crucial for boosting immune function and supporting bone health.
The use of coconut oil and fresh coconut provides medium-chain triglycerides (MCTs), which are easily digestible fats that can provide a quick source of energy.
One serving of Beans Foogath contains approximately 160-170 calories, making it a light and healthy side dish. The majority of calories come from the coconut oil and fresh coconut.
Yes, Beans Foogath is a very healthy dish. It is rich in fiber from green beans, contains healthy fats from coconut, and is lightly spiced. It's a delicious way to incorporate more vegetables into your diet.
Yes, you can use frozen green beans. Thaw them completely and pat them dry before use to remove excess moisture. You may need to reduce the steaming time by a few minutes as they are often partially cooked.
It is a classic Goan side dish that pairs wonderfully with steamed rice and a simple dal (like Varan Bhaat) or Goan fish curry. It also complements chapatis or rotis.
Store leftovers 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. The texture is best when consumed fresh.
Yes, you can make it without onion for a simpler, sattvic version. The flavor will be slightly different but still delicious. Proceed with the tempering and add the beans directly after the chilies and curry leaves.