Beans Thoran
A classic Kerala stir-fry made with finely chopped green beans, fresh coconut, and a simple tempering of spices. This quick and healthy side dish is ready in under 25 minutes and pairs perfectly with rice and sambar.
For 4 servings
6 steps. 15 minutes total.
- 1
Prep the Vegetables: Wash the green beans thoroughly
- a.Trim both ends and chop them very finely, about 1/4-inch thick. Finely chop the shallots and slit the green chilies lengthwise.
- 2
Temper the Spices: Heat coconut oil in a kadai or a wide pan over medium heat
- a.Once hot, add the mustard seeds and wait for them to splutter completely (about 30 seconds). Add the urad dal and sauté until it turns a light golden brown. Immediately add the broken dried red chilies and curry leaves, and sauté for another 20 seconds until the leaves are crisp.
- 3
Step 3
- a.Sauté Aromatics: Add the finely chopped shallots and slit green chilies to the pan. Sauté for 2-3 minutes until the shallots soften and become translucent.
- 4
Step 4
- a.Cook the Beans: Add the chopped green beans, turmeric powder, and salt to the pan. Mix everything well to coat the beans with the spices. Sprinkle 2 tablespoons of water over the beans, cover the pan with a tight-fitting lid, and reduce the heat to low. Let the beans steam for 7-9 minutes, stirring once or twice in between, until they are tender yet crisp.
- 5
Add Coconut: Once the beans are cooked to your liking, remove the lid
- a.Add the fresh grated coconut and mix gently. Cook uncovered for another 2 minutes, stirring continuously, to allow the coconut to heat through and its flavor to meld with the beans.
- 6
Serve: Turn off the heat
- a.Serve the Beans Thoran hot as a side dish with steamed rice, sambar, or rasam.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the most authentic flavor, always use fresh coconut and coconut oil.
- 2Chopping the beans as finely as possible is key to a good thoran. It helps them cook quickly and evenly.
- 3Do not add excess water. The beans should steam in their own moisture and the small amount sprinkled. Too much water will make them soggy.
- 4Cook the beans until they are tender-crisp. Overcooking will make them lose their vibrant green color and texture.
- 5Do not overcrowd the pan. Use a wide pan to ensure the beans cook evenly instead of stewing.
Adapt it for your goals.
Flavor
For a different flavor profile, lightly crush the grated coconut with 1/2 tsp cumin seeds and 1-2 cloves of garlic in a mortar and pestle or a small grinder before adding it to the pan.
VegetableVegetable
This recipe works well with other vegetables like cabbage, carrots, long beans (payaru), or a mix of carrots and beans.
AromaticsAromatics
If shallots are unavailable, you can substitute with one small finely chopped red onion.
Spice LevelSpice Level
For a spicier version, increase the number of green chilies or add a pinch of red chili powder along with the turmeric powder.
Why this is on our healthy list.
Rich in Dietary Fiber
Green beans are an excellent source of dietary fiber, which is crucial for a healthy digestive system. Fiber aids in regular bowel movements, promotes gut health, and helps maintain stable blood sugar levels.
Packed with Vitamins
This dish is a good source of essential vitamins, particularly Vitamin K, which plays a key role in blood clotting and bone health, and Vitamin C, a powerful antioxidant that supports the immune system.
Source of Healthy Fats
Made with coconut and coconut oil, this thoran provides medium-chain triglycerides (MCTs). These fats are more easily digested and absorbed than other fats, providing a quick source of energy.
Plant-Based Goodness
As a completely vegan and plant-based dish, it is naturally free of cholesterol and low in saturated fat, making it a heart-healthy choice that fits into various dietary patterns.
Frequently asked questions
Yes, Beans Thoran is a very healthy dish. Green beans are rich in fiber, vitamins (like K and C), and minerals. The use of fresh coconut and coconut oil provides healthy fats, and the minimal cooking process helps retain nutrients.