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A classic South Indian stir-fry where tender long beans are tossed with crunchy lentils, aromatic spices, and fresh coconut. This simple and healthy side dish, known as palya in Karnataka, comes together quickly and pairs perfectly with rice and sambar.
Prepare the Tempering (Tadka): Heat coconut oil in a wide pan or kadai over medium heat. Add the mustard seeds and allow them to splutter completely, which should take about 30 seconds.
Toast the Lentils: Add the urad dal and chana dal to the pan. Sauté for 1-2 minutes, stirring continuously, until they turn a light golden brown. Be careful not to burn them.
Add Aromatics: Add the broken dried red chilies, curry leaves, and hing. Sauté for another 30 seconds until the curry leaves turn crisp and the mixture is fragrant.
Cook the Beans: Immediately add the chopped long beans, turmeric powder, and salt to the pan. Stir well to coat the beans with the tempering spices.
Steam the Beans: Sprinkle 1/4 cup of water over the beans, cover the pan with a lid, and reduce the heat to low-medium. Cook for 8-10 minutes, or until the beans are tender but still have a slight crunch. Stir once or twice in between.
Finish with Coconut: Once the beans are cooked, remove the lid. If there's any excess water, increase the heat and let it evaporate. Add the freshly grated coconut and optional jaggery powder. Mix well and cook for 2 more minutes.
Serve: Turn off the heat. Serve the Long Beans Palya hot as a side dish with rice and sambar, rasam, or chapati.
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A classic South Indian stir-fry where tender long beans are tossed with crunchy lentils, aromatic spices, and fresh coconut. This simple and healthy side dish, known as palya in Karnataka, comes together quickly and pairs perfectly with rice and sambar.
This south_indian recipe takes 25 minutes to prepare and yields 4 servings. At 170.43 calories per serving with 4.06g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Incorporate other vegetables like chopped carrots, green peas, or finely chopped cabbage along with the long beans. Adjust cooking time as needed.
For a spicier version, add 1-2 finely chopped green chilies along with the tempering. You can also add 1/2 teaspoon of sambar powder or vangi bath powder in the final step for a more complex flavor.
Squeeze a teaspoon of fresh lemon or lime juice over the palya just before serving to brighten up the flavors.
Long beans are an excellent source of dietary fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
This dish is packed with Vitamin C and Vitamin A from the long beans, which are essential for boosting immunity and maintaining healthy vision.
The addition of chana dal and urad dal in the tempering provides a modest amount of plant-based protein, contributing to muscle maintenance and overall satiety.
Yes, it's a very healthy dish. Long beans are rich in fiber, vitamins A, and C. The use of lentils adds protein and texture, and coconut provides healthy fats. It's a light, nutritious, and plant-based side dish.
One serving (about 1 cup or 125g) of Long Beans Palya contains approximately 110-130 calories, depending on the exact amount of oil and coconut used.
Absolutely! This recipe works wonderfully with French beans, cluster beans (gavar), cabbage, carrots, or even a mix of these vegetables. Adjust the cooking time accordingly.
While fresh coconut is traditional and adds a lovely flavor and texture, you can omit it if you prefer. The dish will still be delicious but will have a simpler, more savory flavor.
Store any leftover palya in an airtight container in the refrigerator for up to 3 days. Reheat gently in a pan or microwave before serving.