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 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.
Steamed green beans and yellow mung
- 1/3 cup mung yellow
- 400 grams green beans
- 1 tbsp coconut oil
- 1/2 tsp mustard seeds
- 1/2 tsp cumin seeds
- 1 pinch asafoetida (optional)
- 3/4 tsp salt
- 1/2 tsp chili powder red
- 1 tsp coriander powder
- 3 tbsps coconut fresh grated
- Wash and soak the yellow mung in a bowl of water for one hour.
- Wash green beans. Top and tail the beans. Slice finely and keep aside.
To prepare the fresh green beans and mung curry:
- In a heavy bottomed pan, heat the coconut oil.
- Add mustard and cumin seeds. Once seeds splutter, add asafoetida.
- 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.
- Reduce the flame. Add salt and combine with the beans and mung.
- Make a well in the centre of the pan. Add 1/4 cup water.
- 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.
- Add the red chili powder, coriander powder, sambar powder and toss gently.
- Cover and cook for 2 minutes on low flame.
- Remove into a serving dish and garnish with fresh coconut.