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A simple and delicious Konkani-style stir-fry made with tender yardlong beans, aromatic tempering, and fresh coconut. This traditional Mangalorean side dish is quick, healthy, and pairs perfectly with rice and dal.
Prepare the Beans: Wash the yardlong beans thoroughly. Trim both ends and chop them into small, uniform 1/4-inch pieces. Set aside.
Prepare the Tempering (Oggarane): Heat coconut oil in a heavy-bottomed pan or kadai over medium heat. Once the oil is hot, add the mustard seeds and allow them to splutter completely, which should take about 30 seconds.
Sauté Aromatics: To the spluttered mustard seeds, add the urad dal and sauté for about 1 minute until it turns fragrant and a light golden brown. Be careful not to burn it. Immediately add the broken dried red chilies and curry leaves, and sauté for another 30 seconds until the leaves are crisp.
Cook the Beans: Add the chopped yardlong beans to the pan. Sprinkle in the turmeric powder, asafoetida, and salt. Stir everything well to ensure the beans are evenly coated with the 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, stirring occasionally, until the beans are tender but still retain a slight crunch. Avoid overcooking.
Finish the Dish: Once the beans are cooked and the water has evaporated, add the grated jaggery and fresh grated coconut. Mix gently to combine and cook uncovered for 2 more minutes, allowing the flavors to meld together.
Serve: Turn off the heat. Serve the Padpe Upkari hot as a side dish with steamed rice and dal, sambar, or rasam.
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A simple and delicious Konkani-style stir-fry made with tender yardlong beans, aromatic tempering, and fresh coconut. This traditional Mangalorean side dish is quick, healthy, and pairs perfectly with rice and dal.
This south_indian recipe takes 25 minutes to prepare and yields 4 servings. At 173.17 calories per serving with 4.43g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
For extra crunch and protein, add 1 tablespoon of chana dal along with the urad dal during the tempering process.
You can make a mixed vegetable upkari by adding finely chopped carrots or French beans along with the yardlong beans.
For a spicier version, add 1-2 finely chopped green chilies along with the tempering.
Add a pinch of sambar powder or rasam powder along with the turmeric for a different flavor profile.
Yardlong beans and fresh coconut are excellent sources of dietary fiber, which is essential for promoting healthy digestion, preventing constipation, and maintaining stable blood sugar levels.
This dish is packed with vitamins and minerals from the beans, including Vitamin C, Vitamin A, and folate. The spices like turmeric provide anti-inflammatory benefits, contributing to overall wellness.
The use of coconut oil and fresh coconut provides medium-chain triglycerides (MCTs), a type of healthy fat that can be a quick source of energy for the body and brain.
Yes, Padpe Upkari is a very healthy dish. It is rich in dietary fiber from the yardlong beans, contains healthy fats from coconut, and uses minimal oil. The traditional spices also offer various health benefits, making it a nutritious, plant-based side dish.
One serving of Padpe Upkari (approximately 1 cup or 140g) contains around 165 calories. The calorie count can vary slightly based on the amount of coconut oil and fresh coconut used.
Yes, you can use frozen chopped yardlong beans. Thaw them completely before use and pat them dry. You may need to reduce the amount of water added for cooking, as frozen vegetables tend to release more moisture.
If you don't have jaggery, you can substitute it with an equal amount of brown sugar, coconut sugar, or a pinch of regular white sugar. You can also omit it entirely if you prefer a purely savory dish.
Leftover Padpe Upkari can be stored in an airtight container in the refrigerator for up to 3 days. Reheat it in a pan or microwave before serving.
Yes, this recipe is naturally vegan and gluten-free. Asafoetida (hing) can sometimes contain wheat flour, so ensure you use a gluten-free certified variety if you have a severe intolerance.