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A simple and comforting Konkani stir-fry featuring tender green beans, fresh coconut, and a classic South Indian tempering. This quick and healthy side dish comes together in under 30 minutes and pairs perfectly with rice and dal.
For 4 servings
Prepare the green beans by washing them thoroughly, trimming the ends, and chopping them into uniform 1-inch pieces. Set aside.
Heat the coconut oil in a wide pan or kadai over medium heat. Once hot, add the mustard seeds. When they begin to splutter (about 30 seconds), add the urad dal and sauté until it turns a light golden brown, which takes about 1 minute.
Add the broken dried red chillies, curry leaves, and hing to the pan. Sauté for another 30 seconds until the curry leaves are crisp and the spices are fragrant.
Immediately add the chopped green beans and salt to the pan. Stir well to coat the beans evenly with the tempering. Sprinkle 3 tablespoons of water over the beans.
Cover the pan with a lid, reduce the heat to low-medium, and let the beans steam for 10-12 minutes. Stir occasionally to prevent sticking. Cook until they are tender but still retain a slight crunch.
Once the beans are cooked, add the fresh grated coconut and optional jaggery powder. Mix everything gently and cook uncovered for 2 more minutes to allow the flavors to meld together.
Serve the Beans Upkari hot as a side dish with steamed rice and dal, sambar, or rasam.
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A simple and comforting Konkani stir-fry featuring tender green beans, fresh coconut, and a classic South Indian tempering. This quick and healthy side dish comes together in under 30 minutes and pairs perfectly with rice and dal.
This south_indian recipe takes 25 minutes to prepare and yields 4 servings. At 150.17 calories per serving with 3.24g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Incorporate finely chopped carrots or shredded cabbage along with the green beans for added texture and nutrients. Adjust cooking time as needed.
For a spicier version, add 1-2 finely chopped green chillies along with the curry leaves during the tempering.
Add 1 tablespoon of chana dal along with the urad dal during tempering for an extra crunch and protein boost.
A pinch of turmeric powder (1/4 tsp) can be added with the salt for a warm color and earthy flavor.
Green beans are an excellent source of dietary fiber, which promotes healthy digestion, aids in regular bowel movements, and helps maintain stable blood sugar levels.
This dish is plant-based, naturally cholesterol-free, and uses coconut oil, which contains medium-chain triglycerides (MCTs). Its high fiber content also contributes to cardiovascular health.
Green beans provide essential vitamins like Vitamin K, crucial for bone health and blood clotting, and Vitamin C, a powerful antioxidant that boosts the immune system.
Being low in calories and high in fiber, Beans Upkari can help you feel full and satisfied, making it a great addition to a weight management diet.
Yes, Beans Upkari is very healthy. It is rich in fiber from green beans, contains healthy fats from coconut, and is lightly spiced. It's a low-calorie, plant-based dish packed with vitamins and minerals.
One serving of Beans Upkari (approximately 1 cup) contains around 140-150 calories, making it a light and nutritious side dish.
Upkari is a general term in Konkani cuisine for a simple stir-fried vegetable dish, typically prepared with a tempering of mustard seeds, urad dal, chillies, and finished with fresh coconut. It is similar to a 'Poriyal' in Tamil cuisine or a 'Thoran' in Kerala cuisine.
Yes, you can use frozen green beans. Thaw them completely and pat them dry with a paper towel before adding them to the pan to avoid excess moisture, which can make the dish soggy.
Soggy beans are usually caused by adding too much water or overcooking. Use only the specified amount of water for steaming, and cook on low-medium heat with the lid on. Check for doneness after 10 minutes to ensure they remain tender-crisp.
Beans Upkari is a classic side dish in a South Indian meal. It pairs perfectly with steamed rice, sambar, rasam, or dal. It also complements chapatis or rotis.