Heart-Healthy Beans Thoran

Bursting with flavor and packed with nutrients, Heart-Healthy Beans Thoran is a delightful South Indian stir-fry that combines tender green beans, fragrant spices, and the mild sweetness of freshly grated coconut. Cooked in just a touch of heart-friendly coconut oil, this recipe strikes the perfect balance between wholesome and delicious. A quick tempering of mustard seeds, cumin, curry leaves, and garlic infuses the dish with irresistible aromas, while a hint of turmeric adds a beautiful golden hue. Perfect as a side dish or served with steamed rice, this easy-to-make recipe offers a satisfying, plant-based way to savor the vibrant flavors of traditional Indian cuisine. Whether you're pursuing a healthier lifestyle or simply love exploring global dishes, Heart-Healthy Beans Thoran is a must-try addition to your recipe collection!

Nutriscore Rating: 66/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 250 grams Green beans
• 50 grams Grated coconut
• 1 tablespoon Coconut oil
• 0.5 teaspoon Mustard seeds
• 0.5 teaspoon Cumin seeds
• 0.25 teaspoon Turmeric powder
• 10 leaves Curry leaves
• 1 whole Green chili
• 2 cloves Garlic cloves
• 0.5 teaspoon Salt
• 2 tablespoons Water

Directions

Step 1

Wash and trim the ends of the green beans. Chop them into small, even pieces.

Step 2

Finely chop the garlic cloves and slit the green chili lengthwise.

Step 3

In a non-stick pan, heat the coconut oil over medium heat.

Step 4

Add mustard seeds to the hot oil. Once they begin to splutter, add cumin seeds and curry leaves. Stir for about 30 seconds until fragrant.

Step 5

Add the chopped garlic and green chili to the pan. Sauté for about 1 minute until the garlic becomes golden.

Step 6

Add chopped green beans to the pan, along with turmeric powder and salt. Stir well to coat the beans with the spices.

Step 7

Sprinkle water over the beans, cover the pan with a lid, and cook on low heat for 5 minutes until the beans are tender but still vibrant.

Step 8

Remove the lid and stir in the grated coconut. Mix well to combine all ingredients.

Step 9

Cook uncovered for another 3 minutes, stirring occasionally, until the coconut is well incorporated and the beans are cooked to your liking.

Step 10

Adjust seasoning if needed and turn off the heat. Serve the Heart-Healthy Beans Thoran warm with rice or as a side dish.

Nutrition Facts

Serving size	376.3 grams (376.3g)

Amount per serving	% Daily Value*
Calories	418

Total Fat 32.00g	41%
Saturated Fat 26.60g	133%
Polyunsaturated Fat 0.50g
Cholesterol 0mg	0%
Sodium 1516mg	66%
Total Carbohydrate 31.70g	12%
Dietary Fiber 13.20g	47%
Total Sugars 12.60g
Protein 8.10g	16%

Vitamin D 0IU	0%
Calcium 161mg	12%
Iron 6mg	33%
Potassium 912mg	19%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 64.4%

Protein: 7.2%

Carbs: 28.4%