Steamed Carrots and Green Beans
A simple and nutritious side dish where tender-crisp steamed carrots and green beans are tossed in a fragrant South Indian tempering with fresh coconut. It's light, flavorful, and ready in under 20 minutes, making it a perfect accompaniment to rice and dal.
For 4 servings
5 steps. 10 minutes total.
- 1
Step 1
TIPChopping the vegetables to a similar small size ensures they cook evenly and quickly. - 2
Step 2
- a.Place the chopped carrots and green beans in a steamer basket or a pan with a tight-fitting lid.
- b.Add about half a cup of water to the pan.
- c.Cover and steam on medium heat for 7-8 minutes, or until the vegetables are tender but still have a slight crunch.
- d.Drain any excess water and set the vegetables aside.
TIPAvoid overcooking the vegetables to retain their color, nutrients, and crisp texture. - 3
Step 3
- a.Heat coconut oil in a small pan or kadai over medium heat.
- b.Once the oil is hot, add the mustard seeds and let them splutter.
- c.Add the urad dal and sauté until it turns light golden brown.
- d.Add the broken dried red chili and curry leaves, and sauté for a few seconds until fragrant.
TIPKeep the heat on medium to prevent the dal and spices from burning. - 4
Step 4
- a.Add the steamed carrots and green beans to the pan with the tempering.
- b.Sprinkle turmeric powder and salt over the vegetables.
- c.Gently toss everything together to coat the vegetables evenly with the spices.
- d.Cook for just a minute.
- 5
Step 5
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a different flavor, you can add a pinch of asafoetida (hing) to the tempering.
- 2Ensure the coconut is fresh for the best taste and texture. Frozen or desiccated coconut can be used if fresh is unavailable.
- 3You can also microwave the vegetables with a splash of water for 4-5 minutes instead of steaming on the stovetop.
- 4This dish is best served fresh but can be stored in an airtight container in the refrigerator for up to 2 days.
Adapt it for your goals.
Vegan
This recipe is already vegan as it uses coconut oil.
jainJain
This recipe is Jain-friendly as it does not contain any onion, garlic, or root vegetables other than carrots, which are sometimes accepted.
quickQuick
Use a bag of pre-chopped frozen carrots and green beans. Steam them directly from frozen, adding a couple of extra minutes to the cooking time.
healthyHealthy
To reduce fat further, you can dry roast the tempering ingredients (mustard seeds, urad dal) and add them to the steamed vegetables without any oil.
Why this is on our healthy list.
Rich in Vitamins
Carrots are an excellent source of Vitamin A, which is crucial for vision health, while green beans provide Vitamin C and K, supporting immunity and bone health.
Good Source of Fiber
Both carrots and green beans are high in dietary fiber, which aids digestion, promotes gut health, and helps in maintaining a healthy weight.
Low in Calories
Being a steamed vegetable dish, it is naturally low in calories and fat, making it an excellent choice for weight management.
Heart-Healthy Fats
The use of coconut oil provides medium-chain triglycerides (MCTs), which are considered a healthy source of fat when consumed in moderation.
Frequently asked questions
Yes, it is a very healthy dish. It's low in calories and fat, rich in fiber from the vegetables, and provides essential vitamins and minerals like Vitamin A, Vitamin C, and potassium. Steaming is a healthy cooking method that helps retain nutrients.