Recipe for steamed green beans and yellow mung

Recipe for simple steamed green beans with yellow mung - Green beans nutrition - Cooking tips

Recipe for steamed green beans and yellow mung

While beans usili is a staple in our household, it is a bit of a tedious recipe and sits quite heavily in the stomach if you are having a sedentary day. Since I had soaked some yellow mung for making breakfast chilas, that I did not get around to making, the idea struck. Why not use this lighter, easier to cook yellow mung dal with the green beans to give it some more body and flavour. It worked out beautifully and it is going to be a regular in my lunch menus.

Green beans nutrition

100 grams of cooked green beans has 1.7 grams of protein, 1.8 grams of fibre, 4.5 grams carbohydrates and just 26 calories. It is one of the low carb, low calorie vegetables that you can include in your daily diet.

While cooking fresh green beans, remember not to overcook them, so that they retain their vibrant green colour. If you are blanching them in boiling water, adding a pinch of salt and sugar to the water keeps the fresh green beans REALLY green.

I avoid boiling chopped vegetables because of the concern of nutrient loss. Lightly sautéing in the pan, adding a dash of water and then covering to steam cook in the pan itself is my preferred method of cooking fresh green beans. This works only for the dark green tender variety. For the other kind of beans which is lighter in colour, more stringier and often with seeds inside, pressure cooking for 1-2 whistles with minimum water is what works best.

Note: For this recipe, make sure you choose the tender, stringless variety of green beans.

Recipe for steamed green beans and yellow mung
Recipe for simple steamed green beans with yellow mung - Green beans nutrition - Cooking tips While beans usili is a staple in our household, it is a bit of a tedious recipe and sits quite heavily in the stomach if you are having a sedentary day. Since I had soaked some yellow mung for making breakf...

Steamed green beans and yellow mung

Summary

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  • Coursemain course
  • Cuisineindian
  • Yield3 s 3
  • Cooking Time15 minutesPT0H15M
  • Preparation Time15 minutesPT0H15M
  • Total Time30 minutesPT0H30M
  • Passive Time1 hour

Ingredients

Yellow mung
1/3 cup
Green beans
400 grams
Coconut oil
1 tbsp
Mustard seeds
1/2 tsp
Cumin seeds
1/2 tsp
Asafoetida (optional)
1 pinch
Salt
3/4 tsp
Red chili powder
1/2 tsp
Coriander powder
1 tsp
Sambar powder (or curry powder or subzi masala)
1 tsp
Fresh grated coconut
3 tbsps

Steps

    Prep:
  1. Wash and soak the yellow mung in a bowl of water for one hour.
  2. Wash green beans. Top and tail the beans. Slice finely and keep aside.
To prepare the fresh green beans and mung curry:
  1. In a heavy bottomed pan, heat the coconut oil.
  2. Add mustard and cumin seeds. Once seeds splutter, add asafoetida.
  3. Give this a quick stir and add the sliced green beans. Stir on high flame for 30 seconds. Add the drained yellow mung, stir to combine for 30 seconds.
  4. Reduce the flame. Add salt and combine with the beans and mung.
  5. Make a well in the centre of the pan. Add 1/4 cup water.
  6. Cover the pan and allow to steam cook for 6-7 minutes. Both the green beans and yellow mung should be cooked, but with a bite. Don't allow the mung to overcook and turn pasty.
  7. Add the red chili powder, coriander powder, sambar powder and toss gently.
  8. Cover and cook for 2 minutes on low flame.
  9. Remove into a serving dish and garnish with fresh coconut.

Serving suggestion:

Recipe for steamed green beans and yellow mung

This fresh green beans and mung is best served with mor kuzhambu and rice / millet. As it already has dal in it, avoid serving it with a dal based accompaniment to rice.

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