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Long Beans Upkari
POPULARITY
0.0/5
TASTE SCORE
7/10
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.
SERVINGS
4
INGREDIENTS
For 4 servings
NUTRITION · PER SERVING
156
156
CALORIES · 1 CUP
Protein4g · 10%
Carbs12g · 31%
Fat11g · 63%
Fiber5g
Sodium443mg
Potassium307mg
Phosphorus81mg
INSTRUCTIONS
6 steps. 15 minutes total.
6 STEPS
- 1
Prepare the beans
- a.Wash the long beans well, trim the ends, and chop them into 1-inch pieces. Set aside.
- 2
Make the tempering
- a.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.
- 3
Sauté the beans
- a.Add the chopped long beans and turmeric powder to the pan. Stir well to ensure the beans are evenly coated with the tempering spices.
- 4
Cook the beans until tender
- a.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.
- 5
Finish with coconut
- a.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.
- 6
Step 6
- a.Serve the Long Beans Upkari hot as a side dish with steamed rice and sambar, dal, or rasam.
PRO TIPS
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best texture, avoid overcooking the beans. They should be tender-crisp, not mushy.
- 2Freshly grated coconut provides the best flavor and texture, but thawed frozen coconut is a convenient alternative.
- 3If you prefer a bit more flavor, you can add one finely chopped onion after the tempering and sauté until translucent before adding the beans.
- 4Ensure the mustard seeds splutter completely before adding other ingredients to release their full flavor and avoid a bitter taste.
- 5Store any leftovers in an airtight container in the refrigerator for up to 2 days.
RECIPE VARIATIONS
Adapt it for your goals.
high protein
High protein
Add 1/2 cup of crumbled paneer or firm tofu along with the coconut at the end for a protein-rich version.
kid friendlyKid friendly
Omit the dried red chilies to keep it non-spicy. The optional jaggery will add a hint of sweetness that kids often enjoy.
quickQuick
Use pre-cut or frozen long beans to reduce preparation time. Add them directly to the pan from frozen, adjusting cooking time as needed.
PAIRS WELL WITH
