Saturday, July 28, 2012

Long Beans curry


Cutting veggies is not my thing. :( . Problem is i don't have much patience (or time??) to do it. So i don't buy veggies that require long prepping time. But these Chinese long beans ,does not consume much of you time. you can find this in any Asian markets.


Excerpt from http://www.fruitsandveggiesmorematters.org/
Nutrition Benefits of Chinese Long Beans
Saturated fat free, cholesterol free, low in fat and sodium, an excellent source for iron, fiber, vitamin B1, folate, copper, magnesium, manganese, phosphorous, potassium, and zinc, and a good source of calcium, vitamins B2 and B6, and selenium


excellent source of iron,this what caught my eye. Being a vegetarian its important to get sufficient amount of iron from food.


here's simple recipe  . this is not spicy one.



  • Long Beans – 1 lb or 1 bunch
  • grated Fresh Coconut – 2 tbsps ( frozen also works well)
  • Turmeric powder – a pinch
  • Salt to taste 
  • chana dal  - 2 tsp ( soak it  in water for 15 min )



For Seasoning

  •  Mustard Seeds – ½ tsp
  • Urad Dal Split – ½ tsp
  • cumin seeds/jeera - 1/2 tsp
  • Curry Leaves – a few
  • chopped red Chillies – 1 or 2
  • Oil – 2 tsps



Method


Wash the beans. chop it into small pieces.


in a microwavable ware ,add chopped beans ,soaked chana dal and 1/2 cup water and cook in microwave for 5 min.
or alternatively  cook with little water in a pressure cooker or in  a  covered pan . do not overcook as they become mushy.

Once cooked,drain water in any ,and keep this a side.


Heat a pan , add oil, add mustard seeds,jeera seeds,urad dal, red chillies  ,once mustard seeds splutters add curry leaves. Next add the cooked beans, a pinch of turmeric and salt to taste.
 Also add grated coconut and mix well. 


Cover and cook on medium /low flame. 


Keep checking once in a while, And cover and cook till the beans are done.





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