Long Beans Upkari
Tender long beans cooked with a fragrant coconut and mustard seed tempering. This simple Konkani-style stir-fry is a staple in coastal Karnataka and Goa, where it's served as part of a wholesome everyday meal with rice and dal.
For 4 servings
- prep
Prep the long beans.
Wash the long beans thoroughly. Trim the ends and cut them into 1-inch pieces. Set aside.
- temper · ~2 min
Make the tempering.
1.Heat oil in a kadai or pan over medium heat.2.Add mustard seeds and let them splutter (30 sec).3.Add urad dal and fry until golden (30 sec).4.Add dried red chili, green chili, curry leaves, and asafoetida. Sauté until fragrant (20 sec).TIPKeep the heat medium — high heat burns urad dal before mustard seeds pop. - saute · ~10 min
Cook the beans.
1.Add the cut long beans to the pan and stir well to coat with the tempering.2.Sprinkle turmeric powder, red chili powder, and salt. Mix thoroughly.3.Add 3 tablespoons of water, stir once, and cover with a lid.4.Cook on low heat until the beans are tender but still have a slight bite (8-10 min). Stir once halfway through.TIPCheck beans for doneness with a fork — they should pierce easily with slight resistance. Young beans cook faster. - saute · ~2 min
Finish and garnish.
Remove the lid. If any water remains, increase heat and stir-fry until dry. Turn off the heat and gently fold in the grated fresh coconut.
- serve
Serve hot with steamed rice and dal.
Transfer to a serving bowl. Serve immediately as a side dish with rice and dal, or as part of a larger Konkani meal with chapati and curd.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Use fresh, tender long beans — they cook faster and have a better texture than older, fibrous ones.
- 2Do not skip the water addition; the steam helps cook the beans evenly without burning the tempering.
- 3For a more intense coconut flavor, lightly toast the grated coconut in a dry pan before garnishing.
- 4If you can’t find fresh curry leaves, substitute with 1 teaspoon of dried curry leaves — add them with the spices.
- 5Adjust the heat of the dish by using fewer dried red chilies or removing the seeds from the green chili.
- 6Make ahead: cook the beans without the coconut garnish, refrigerate for up to 2 days, then reheat and add fresh coconut before serving.
Adapt it for your goals.
Vegan
This recipe is already vegan — no changes needed.
low oilLow-oil
Reduce the oil to ½ teaspoon and sauté the tempering in a non-stick or well-seasoned pan to cut calories while retaining flavor.
higher proteinHigher-protein
Add 100 g of cubed paneer or firm tofu along with the beans for a more substantial dish that pairs well with rice.
spicierSpicier
Increase the green chili to 2 and add ½ teaspoon of crushed red pepper flakes to the tempering for extra heat.
coconut freeCoconut-free
Omit the fresh coconut garnish entirely — the dish will still be flavorful from the tempering; sprinkle a little lemon juice at the end for brightness.
Why this is on our healthy list.
Rich in Dietary Fiber
Long beans provide a good amount of fiber, aiding digestion and promoting a feeling of fullness.
Low in Fat
This stir-fry uses minimal oil, making it a light, heart-friendly side dish compared to many fried preparations.
Packed with Plant Micronutrients
Curry leaves, coconut, and spices like turmeric and asafoetida add antioxidants and anti-inflammatory compounds.
Source of B-Vitamins
Long beans contribute folate and other B-vitamins, important for energy metabolism and cell health.
Frequently asked questions
Yes, regular green beans work well — just cut them into 1-inch pieces and reduce the cooking time to 5-6 minutes, as they are more tender.
