Beans Thoran or Poriyal is a beautiful comforting dish from Kerala(India), French Beans stir fry with coconut, garlic and green chilly. Thoran is a coconut based vegetable Keralite dish and can be also made with carrots, cabbage, green tomatoes or spinach. This popular and common dish, Kerala Beans stir fry is perfect with some steamed rice and phulka(flat bread). Amazingly light, and loaded with nutrition, this dish is rich in iron and antioxidants.
Did you know that the green beans, which are mostly consumed as vegetables, are technically a fruit because they come from the flowers of a plant. Amazing right ? Not only this, the green beans are also technically among the most popular fruits in the world!!
The green beans contain vitamins like A,C, B6, and folic acid. They are also a good source of calcium, silicon, magnesium, potassium and copper and the fiber content is also very high. You get lot of great nutrition from green beans without even getting too many calories:)
Traditionally, the beans are baked in a wok after tempering by adding little water and cooked with the lid covered. However, in this recipe, I have blanched the veggies, this not only quickens the cooking process, but also gives a nice green color to the beans. This dish’s distinct flavors and color is sure to leave you spell bound!
- ½ lb green beans( also known as French beans)
- ½ tsp mustard seeds
- 1 tsp urad dal
- 1 tbsp finely chopped onions
- 1 garlic smashed and finely chopped or ground(optional)
- 1 green chillies finely chopped
- ½ tsp bunt chilly powder( see notes below how to make bunt chilly powder)
- ½ tsp red chilly powder
- ½ tsp ground black pepper
- 1 tbsp grated coconut
- 1 sprig curry leaves
- 1 tbsp oil( preferably coconut or mustard oil)
- salt as per taste
- Wash and clean the French beans with water.
- Then, remove the head and tail end of the beans and dice the beans diagonally into ¼ inch size pieces. Cut them into uniform pieces to ensure even cooking.
- Have ready a large bowl of ice water (known as an ice bath), a slotted spoon, and a plate lined with a cloth or paper towel.
- Bring a large pot of water to boil over high heat and add a little salt to it. Salt helps to maintain color and improve flavor, but it is optional.
- Add the beans to the boiling water and let it cook for 4-5 minutes. This process is called blanching.
- Remove the pieces using slotted spoon and dip it immediately in ice cold water bath to stop the cooking of beans. This is called shocking.
- When the vegetables are completely cool, remove them from the ice bath and drain on the towel-lined plate.
- Heat oil in a wok. When the oil is hot, add mustard seeds. When the seeds start cracking, add the urad dal and curry leaves. Saute them on low flame till the the dal turns light golden color. Take care not to burn the urad dal.
- Add the onions, green chillies and the garlic(if using). Saute on medium high flame till the onions turn soft, light brown and translucent.
- Add the green beans and stir fry for 4-5 minutes on medium high flame. Add bunt chilly powder, red chilly powder and salt as required. Stir and mix.
- Lower the flame. Add a quarter cup of water( to prevent the beans from sticking to the bottom of the pan), cover and cook on low medium flame for 10-12 minutes or until baked as per your taste.
- Add grated coconut and saute for 2-3 minutes on low heat.
Ingredients : 20 Byadgi chillies,2 tbsp coriander seeds, 1 tsp cumin seeds, 1 tsp black peppercorns, ⅛ tsp fenugreek seeds(methi seeds), ⅛ tsp turmeric powder,
1 tsp garlic powder
Method : Dry roast Byadgi chillies,coriander seeds, cumin seeds, black peppercorns, fenugreek seeds for bunt chilli powder. Allow it to cool and then grind it into a fine powder along with turmeric powder and garlic powder. The Bunt Chilly Powder is ready.