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A classic Kerala stir-fry where tender green beans are slow-cooked with shallots, garlic, and simple spices in fragrant coconut oil. This simple side dish, known for its rich flavor, pairs perfectly with rice and sambar.
Prepare Vegetables
Temper and Sauté Aromatics
Add Beans and Spices
A classic Kerala stir-fry where tender green beans are slow-cooked with shallots, garlic, and simple spices in fragrant coconut oil. This simple side dish, known for its rich flavor, pairs perfectly with rice and sambar.
This kerala recipe takes 30 minutes to prepare and yields 4 servings. At 155.27 calories per serving with 3.14g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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Slow-Cook the Beans
Roast and Serve
Replace green beans with other vegetables like long beans (payar), carrots, unripe plantains (kaya), or elephant foot yam (chena). Adjust the cooking time accordingly.
Add 1/4 tsp of freshly ground black pepper along with the red chilli powder for an extra layer of heat and aroma.
For a different texture, add 2 tablespoons of freshly grated coconut at the very end and stir for one minute. This makes it similar to a 'thoran' but is a delicious variation.
Green beans are an excellent source of fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
This dish is a good source of Vitamin K, Vitamin C, and manganese from green beans, which are essential for bone health, immunity, and metabolism.
Made with coconut oil, this dish provides medium-chain triglycerides (MCTs), which are easily digestible fats that can provide a quick source of energy.
The inclusion of turmeric (with its active compound curcumin) and garlic lends anti-inflammatory and antioxidant benefits to the dish, helping to combat oxidative stress.
It's a traditional Kerala stir-fry style where vegetables are slow-cooked (sautéed and steamed) in oil with minimal spices, resulting in a semi-dry, glossy dish. The name translates to 'coated with oil'.
Yes, it's a very healthy dish. Green beans are packed with fiber, vitamins, and minerals. The use of coconut oil provides healthy fats, and spices like turmeric have anti-inflammatory benefits. It's a simple, vegetable-forward side dish.
One serving (approximately 145g) contains around 120-150 calories, primarily from the coconut oil and the natural carbohydrates in the beans.
While coconut oil provides the authentic Kerala flavor, you can substitute it with any neutral vegetable oil like sunflower or canola oil. The taste will be slightly different but still delicious.
This usually happens if too much water is added or if it's overcooked. The key is to cook on low heat, allowing the beans to cook in their own steam. Only add a tiny splash of water if the pan becomes completely dry and the spices start to burn.
Store leftovers in an airtight container in the refrigerator for up to 2-3 days. Reheat in a pan over medium heat for a few minutes until warmed through. Avoid using a microwave, as it can make the beans soggy.
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