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A simple, flavorful South Indian stir-fry where tender long beans are cooked with fresh coconut and a classic mustard seed tempering. A quick and healthy side dish ready in under 20 minutes, perfect with rice and dal.
For 4 servings
Prepare the beans. Wash the long beans well, trim the ends, and chop them into 1-inch pieces. Set aside.
Make the tempering. Heat coconut oil in a wide pan or kadai over medium heat. Add the mustard seeds and let them splutter completely, which takes about 30 seconds. Add the urad dal and sauté until it turns a light golden brown, about 1 minute. Add the broken dried red chilies, curry leaves, and a pinch of hing. Sauté for another 30 seconds until the curry leaves are crisp and fragrant.
Sauté the beans. Add the chopped long beans and turmeric powder to the pan. Stir well to ensure the beans are evenly coated with the tempering spices.
Cook the beans until tender. Add salt and 1/4 cup of water. Cover the pan with a lid and reduce the heat to low. Let the beans cook for 10-12 minutes, or until they are tender but still retain a slight crunch. Stir once or twice in between to prevent sticking.
Finish with coconut. Once the beans are cooked and all the water has evaporated, add the grated coconut and the optional jaggery. Mix everything well and cook for 2 more minutes, allowing the flavors to meld.
Serve the Long Beans Upkari hot as a side dish with steamed rice and sambar, dal, or rasam.
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A simple, flavorful South Indian stir-fry where tender long beans are cooked with fresh coconut and a classic mustard seed tempering. A quick and healthy side dish ready in under 20 minutes, perfect with rice and dal.
This south_indian recipe takes 25 minutes to prepare and yields 4 servings. At 163.56 calories per serving with 3.85g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Add 1/2 cup of crumbled paneer or firm tofu along with the coconut at the end for a protein-rich version.
Omit the dried red chilies to keep it non-spicy. The optional jaggery will add a hint of sweetness that kids often enjoy.
Use pre-cut or frozen long beans to reduce preparation time. Add them directly to the pan from frozen, adjusting cooking time as needed.