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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
Prep the Vegetables: Wash the green beans thoroughly. Trim both ends and chop them very finely, about 1/4-inch thick. Finely chop the shallots and slit the green chilies lengthwise.
Temper the Spices: Heat coconut oil in a kadai or a wide pan over medium heat. 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.
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.
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.
Add Coconut: Once the beans are cooked to your liking, remove the lid. 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.
Serve: Turn off the heat. Serve the Beans Thoran hot as a side dish with steamed rice, sambar, or rasam.
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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.
This kerala recipe takes 25 minutes to prepare and yields 4 servings. At 188.06 calories per serving with 4.25g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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.
This recipe works well with other vegetables like cabbage, carrots, long beans (payaru), or a mix of carrots and beans.
If shallots are unavailable, you can substitute with one small finely chopped red onion.
For a spicier version, increase the number of green chilies or add a pinch of red chili powder along with the turmeric powder.
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.
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.
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.
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.
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.
A single serving of Beans Thoran (approximately 1 cup or 150g) contains around 120-150 calories, making it a light and nutritious side dish. The exact count can vary based on the amount of oil and coconut used.
Yes, you can use frozen finely chopped green beans. Thaw them completely and pat them dry before using to remove excess moisture. You may need to reduce the cooking time by a couple of minutes as they are often partially cooked.
Fresh grated coconut provides the best authentic taste and moisture. If unavailable, you can use frozen grated coconut (thawed). As a last resort, use unsweetened desiccated coconut, but rehydrate it first by soaking it in 2-3 tablespoons of warm water for 15 minutes.
Store leftover Beans Thoran in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan or microwave before serving. Note that the texture is always best when served fresh.