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A simple, healthy Goan stir-fry with tender-crisp green beans, aromatic tempering, and sweet grated coconut. This classic side dish comes together in under 25 minutes and pairs perfectly with rice and dal.
For 4 servings
Prepare the Ingredients
Temper the Spices (Tadka)
Sauté Onions and Cook Beans
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A simple, healthy Goan stir-fry with tender-crisp green beans, aromatic tempering, and sweet grated coconut. This classic side dish comes together in under 25 minutes and pairs perfectly with rice and dal.
This goan recipe takes 25 minutes to prepare and yields 4 servings. At 157.75 calories per serving with 3.24g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Steam the Beans
Finish with Coconut and Serve
This recipe works wonderfully with other vegetables like finely chopped cabbage, carrots, cluster beans (gavar), or long beans (chawli).
For a spicier version, add 1-2 green chilies, slit lengthwise, along with the onions.
Add 1 teaspoon of chana dal along with the urad dal during tempering for an additional layer of crunch.
Incorporate a pinch of jaggery (about 1/4 teaspoon, grated) along with the coconut to add a subtle sweetness that balances the flavors, a common practice in Goan cuisine.
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 a good source of essential vitamins like Vitamin C, Vitamin K, and Vitamin A from the green beans, which support immune function, bone health, and vision.
The use of coconut and coconut oil provides medium-chain triglycerides (MCTs), a type of healthy fat that is easily digested and can serve as a quick source of energy for the body.
One serving of Goan Beans Talasan (approximately 1 cup or 160g) contains around 120-150 calories, making it a light and healthy side dish. The exact count can vary based on the amount of oil and coconut used.
Yes, it is a very healthy dish. It's rich in fiber from the green beans, contains healthy fats from coconut, and uses minimal oil. The spices used also have various health benefits. It's a great way to include vegetables in your diet.
Yes, you can use frozen green beans. Thaw them completely and pat them dry before use. You may need to reduce the cooking time slightly as frozen beans are often partially cooked.
While fresh coconut is best, you can substitute it with frozen grated coconut (thawed) or unsweetened desiccated coconut. If using desiccated coconut, soak it in 2-3 tablespoons of warm water for 10-15 minutes to rehydrate it before adding it to the dish.
Store any leftover Beans Talasan in an airtight container in the refrigerator for up to 2-3 days. Reheat in a pan or microwave before serving.
Urad dal can burn quickly. To prevent this, ensure the oil is not excessively hot when you add it. Always keep the heat on low to medium during the tempering process and stir continuously until it turns a light golden brown.