As far as I know most vegetables in my ancestral house are cooked traditionally in 2 ways. One way is to temper any vegetable using oil, mustard seeds and then add a little bit of finely cut onions and garlic..saute it a bit and then add the vegetables be it Cabbage, Beans, Turiya (Ridge Gourd) or Padwal (Snake Gourd) and cook till they are done. The other way is outlined below. I love the recipe below because I like the way jaggery combines with the natural taste of the vegetable to create a unique flavor and the Mangalorean curry masala blended with it gives a nice edge to it. BTW, in my local language Beans is called Paraspi.
Note: To reduce the calories from fat you can skip the coconut or reduce the quantity.
Preparation Time: 10 minutes
Cooking Time: 40 minutes
Serving size: 1/6 of a recipe (2.8 ounces).
PER SERVING: 111.84 calories; Calories from Fat: 47.46g; Total Fat: 9.95g; Saturated Fat: 2.08g; Cholesterol: 0 mg; Sodium: 229.19 mg; Potassium: 189.28 mg; Total Carbs: 16.45g; Fiber: 3g; Sugar: 10.96g;Protein: 1.75g
- 1 tablespoon oil
- 1/2 teaspoon mustard seeds
- 1 sprig of kadipatta (curry leaves)
- 1/2 of medium sized onion, finely cut
- 1/2 of medium sized tomato, finely cut
- 5-6 cloves of garlic, pound into a paste
- 2 pieces jaggery [ I get jaggery as pieces from the Indian store but if you get in any other form then this would roughly amount to 3-4 tablespoons of crushed jaggery]
- 1/2 pound beans, finely cut
- 3 tablespoon Mangalorean curry powder (if you want to make it from scratch you need 10 byadgi chilies,1 tablespoon coriander seeds, 1/2 teaspoon cumin seeds, 1/4 teaspoon methi seeds fried in a teaspoon of oil and ground to a paste)
- 1 teaspoon chilly powder
- salt to taste
- 1/4 cup grated coconut
Step by step
- Heat the oil in a medium-sized pan over medium heat and add mustard seeds to it. When they start spluttering add kadipatta to it. Let it fry for around 20 seconds and then add onions and garlic paste and fry them till they are translucent.
- Add tomatoes and fry them till they turn mushy.
- Add the beans along with jaggery to the pan and mix well and let it simmer for 10-15 minutes till the beans are done. [Add a little water around 1/4 cup for the beans to cook]
- Once all the water is absorbed/evaporated add [desiccated coconut mixed well with chili powder, Mangalorean curry powder, and salt] to the pan and stir till the masala is completely blended in.
- Simmer it for 5 minutes and take it off heat and serve hot.