Yet another simple Upkari meaning dry vegetable dish from konkani cuisine. It is liked by all and is a very healthy dish. It's so simple to make, takes very little time to prepare. I love to make green beans on the days I am fasting or when I need something quickly done. It provides great energy boost and satisfying feeling. One can add potatoes in the preparation too. It is enjoyed most with roti's or rice/dal.
So here is the recipe,
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Beans Upkari (Dry Vegetable)
Ingredients:
- 3 cups washed, cleaned and chopped green Beans
- 2 green chillies slit
- 1 tsp mustard seeds
- 1&1/2 tbsp oil (I use oil sparingly, one can use 2 tbsp)
- 1/2 tsp Urad dal (split black gram)
- pinch Asafoetida (hing)
- 10-12 curry leaves
- salt as per taste (abt 1 tsp)
- 1/2 tsp amchur pwd/ mango pwd (optional)
- 1/2 cup water
- handful grated coconut for garnish
Preparation:
- Heat oil in a pan, add mustard seeds, as it starts spluttering, add urad dal, as it starts browning, add curry leaves, green chillies stir quickly, add asafoetida. [ This is basically your tadka/tempering and work quickly on med flame else it might get burned ]
- Now add the chopped beans, mix everything, add salt and amchur if you are using.
- Add 1/2 cup water and grated coconut, mix everything.
- Close the lid and on slow flame let it cook for 8-10 minutes. Open the lid, stir and mix again.
- You can see the beans cooked and ready to be served with roti's or rice/dal.
Njoy!!
Nutrition Facts: Fresh green beans are very low in calories and contain no saturated fat. Nevertheless, these lean pod vegetables are a very good source of vitamins, minerals, and plant derived micronutrients. Rich source of dietary fibre, Vit A, B-12 and iron, calcium, magnesium minerals. Do incorporate green beans often in your diet.
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