Nut-Free Beans Thoran

Delight your taste buds with this vibrant and flavorful Nut-Free Beans Thoran, a traditional South Indian stir-fry that's loaded with healthful green beans and aromatic spices. This nut-free variation of the classic beans thoran is the perfect side dish, made with tender green beans sautéed in a fragrant blend of coconut oil, mustard seeds, and curry leaves, then tossed with fresh grated coconut for an irresistible texture. The addition of turmeric, shallots, garlic, and dried red chilies infuses the dish with bold, earthy flavors while keeping it naturally gluten-free and incredibly wholesome. Ready in just 35 minutes, this quick and easy recipe pairs beautifully with steamed rice or soft rotis, making it a must-try for anyone craving an authentic yet allergen-friendly Indian dish. Perfect for weeknight dinners or festive occasions alike!

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 500 grams green beans
• 75 grams grated coconut
• 2 tablespoons coconut oil
• 1 teaspoon mustard seeds
• 1 teaspoon split urad dal
• 2 pieces dried red chilies
• 3 pieces shallots
• 2 pieces garlic cloves
• 0.5 teaspoon turmeric powder
• 10 pieces curry leaves
• 1 teaspoon salt
• 2 tablespoons water

Directions

Step 1

Wash the green beans thoroughly and trim the ends. Cut into 1/2-inch pieces.

Step 2

Peel and finely chop the shallots and garlic cloves.

Step 3

In a large pan, heat the coconut oil over medium heat.

Step 4

Add the mustard seeds to the oil. When they start to splutter, add the split urad dal and dried red chilies. Sauté until the dal turns golden brown.

Step 5

Add the chopped shallots and garlic to the pan. Sauté until the shallots turn translucent.

Step 6

Stir in the turmeric powder and curry leaves, sauté for another minute to release their flavors.

Step 7

Add the chopped green beans and salt, stirring well to combine all the ingredients.

Step 8

Sprinkle the water over the beans, cover the pan with a lid, and let it steam for about 5-7 minutes or until the beans are tender but still crisp. Stir occasionally.

Step 9

Once the beans are cooked, add the grated coconut and mix thoroughly.

Step 10

Cook for another 2-3 minutes, allowing the flavors to combine.

Step 11

Remove from heat and serve hot as a side dish with rice or roti.

Nutrition Facts

Serving size	751.2 grams (751.2g)

Amount per serving	% Daily Value*
Calories	798

Total Fat 55.20g	71%
Saturated Fat 45.80g	229%
Polyunsaturated Fat 1.10g
Cholesterol 0mg	0%
Sodium 3027mg	132%
Total Carbohydrate 72.30g	26%
Dietary Fiber 26.60g	95%
Total Sugars 29.20g
Protein 17.20g	34%

Vitamin D 0IU	0%
Calcium 289mg	22%
Iron 10mg	57%
Potassium 1891mg	40%

*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: 58.1%

Protein: 8.0%

Carbs: 33.8%