French Beans & Moong Dal Stir Fry (French Beans with Split Green Gram)

  

          This is a simple homemade style french Beans stir fry cooked with split moong dal (green gram lentil). I added some sambar powder to give a South Indian flavor. It is best relished as a side dish with hot steamed rice, paratha or chapatti, curd rice, sambar rice or rasam rice. 

          French Beans and the split green gram lentil have a fair amount of fibre and protein. So it is a perfect side dish for the young and old alike. Made into a roll / Frankie, it can be a great lunch box meal too. So check out the step by step pictorial recipe to prepare this amazingly healthy stir fry dish.

• 400 gms. Beans, chopped
• 1/4 cup split moong dal, dry roasted
• 2 tbsp. oil
• 1/2 tsp. mustard seeds
• 1 whole dry chili, broken
• 1 sprig curry leaves
• pinch of asafoetida (hing)
• 1 tsp. urad dal (split black gram)
• 1 tbsp. chana dal (Bengal gram)
• 1 onion, chopped
• 1 tsp. garlic, finely chopped
• 1 tsp. ginger, finely chopped
• salt to taste
• 1/2 tsp. turmeric powder
• 1 tsp. sambar powder
• 1 tbsp. lime juice
• 1 tsp. coriander leaves, chopped

          Boil the chopped French beans and the roasted moong dal in enough water till they are soft. Drain and keep aside. 

          Heat oil in a pan and temper with the red chili and mustard seeds. Allow it to splutter.

          Add asafoetida, urad dal and Chana dal. Sauté till the dals changes color. Add the onion, ginger, curry leaves and garlic. Sauté till light brown. 

          Add the boiled French beans-moong dal, salt, turmeric powder and sambar powder. Sauté for 2-3 minutes on low flame. 

          When done, add lime juice and coriander leaves. Serve hot with steamed rice, curd rice, rasam rice, paratha, tandoori roti or chapatti. 

                        Heat oil & temper with red chili & mustard seeds. Allow it to splutter.

                   Add asafoetida, urad dal & Chana dal. Sauté till the dals changes color. 

                         Add the onion, ginger, curry leaves & garlic. Sauté till light brown. 

                       Add the boiled French beans-moong dal, salt, turmeric powder and 

                       sambar powder. Sauté for 2-3 minutes on low flame. 

           When done, add lime juice & coriander leaves.

                       Serve hot with steamed rice, curd rice, rasam rice, paratha, tandoori 

                       roti or chapatti. 

Beans Foxtail Millet Stir Fry

 

          Foxtail Millet is a wonder grain which is diabetic and heart friendly. It helps in reducing blood sugar levels. So if you happen to have some leftover cooked foxtail millet, add the same to some chopped French beans for a quick stir fry. 

          It is a very simple and an easy recipe that goes well as a healthy breakfast menu, as a brunch or as a lunch box meal. It can also be used as a filling for sandwiches or wraps. So check out a quick step by step pictorial recipe to prepare it. 

• 300 gms. French beans, chopped, steamed
• 1/4 cup cooked foxtail millet 
• 2 tbsp. oil
• 2 dry red chilies
• 1/2 tsp. mustard seeds
• 1 onion, chopped
• 2-3 garlic cloves, chopped
• 1/2" ginger, chopped
• 2-3 green chilies, chopped
• 1 sprig curry leaves
• salt to taste
• 1/2 tsp. turmeric powder
• 1/2 tsp. red chili powder
• 1 tsp. sambar powder
• 2 tbsp. coriander leaves, chopped
• 1 tsp. lemon juice

          Heat oil in a pan and temper with mustard seeds and dry red chilies. After it stop spluttering, add the chopped onion, ginger, garlic, green chilies and curry leaves. Sauté till light brown.

          Now add the steamed beans, cooked millet and mix well. Then add all the dry spices and stir fry for 4-5 minutes on a low to medium flame. 

          When done, switch off the flame. Add lemon juice and coriander leaves. Give it a toss and serve for a healthy breakfast, brunch, snack or as a lunch box meal. 

                                  Steam the chopped beans till tender.

                         Heat oil in a pan & temper with mustard seeds and dry red chilies. 

Add chopped onion, ginger, garlic, green chilies & curry leaves. Sauté till

                      light brown.

                                  Add the steamed beans, cooked millet and mix well.

                     Then add all the dry spices & stir fry for 4-5 minutes on low to med. flame. 

                        When done, switch off the flame. Add lemon juice & coriander leaves. 

                                  Serve as a side dish with rice or chapattis. 

Shorshe Beans (French Beans in Mustard Sauce)

 

           This is my version of a Bengali style French Beans curry with mustard paste. Typically, flat beans are cooked in this traditional method. This homemade style side dish is best relished with  steamed rice. It can also be had with chapattis. Serve this yummy curry garnished with fresh coriander leaves and a drizzle of some mustard oil if preferred. 

• 300 gms. French Beans, cut into half
• 2 tbsp. mustard oil
• 1/2 tsp. nigella seeds
• 1 tsp. garlic, chopped
• 1 onion, chopped
• 1-2 fresh green chilies, chopped
• salt to taste
• 1/2 tsp. turmeric powder
• 2 tbsp. mustard seeds
• 2 tbsp. fresh grated coconut
• 1 tbsp. coriander leaves, chopped

          Blend the mustard, coconut and green chilies into a smooth paste and keep aside. 

          Heat oil in a pan and temper with kalonji. Sauté for a few seconds and add the garlic. Fry till light brown and add then add the onion. Continue to sauté till light brown.

          Now add the beans, salt and turmeric powder. Mix well and cook, covered, on a low flame till they turn soft. Sprinkle some water and stir at intervals.

          When done, add the mustard-coconut paste and give it a stir. Garnish with coriander leaves. Serve as a side dish with either steamed rice or chapattis / roti.

Chinese style French Beans Stir Fry

 

          Chinese style French Beans Stir Fry is amazingly a very satisfying comfort dish. If you are a fan of Chinese food, you will simply love it. This simple, quick to prepare and healthy dish is popularly found in many Chinese restaurants. It goes absolutely well as an accompaniment with either Chinese fried rice or noodles. 

          Light on the tummy, it is extremely easy to whip up. Minimum of spices goes into preparing it, yet there is no compromise in the taste and flavour. Few toasted sesame seeds, sprinkled on it gives a nice crunch and flavour to this dish. For a non-veg. version, prawns or chicken may be added. So a perfect Chinese style weekend lunch. 

• 250-300 gms. French beans, cut into 2" size
• 1 tbsp. oil
• 2-3 dry red chilies
• 1 tsp. ginger, finely chopped
• 1 tsp. garlic, chopped
• 1 onion, sliced
• 1 tbsp. tomato sauce
• 1 tbsp. green chili sauce
• 1 tbsp. hot chili sauce
• 1 tsp. sesame oil
• salt & sugar to taste
• 1 tsp. cornflour mixed with some water
• 1 tsp. sesame seeds, dry roasted
• 1 tsp. coriander leaves, chopped

          Boil the beans in required quantity of water till they are fork tender. Strain and keep aside,

          Heat oil in a wok and add the dry red chilies, followed by the ginger and garlic. Sauté for a few seconds. Then add the onion and stir fry till translucent.

          Now add the beans, all the sauces, sugar and salt to taste. Give it a toss and stir fry for a few seconds more. Add the corn flour slurry and sauté till it thickens.

         When done, switch off the flame and add the sesame oil. Garnish with the sesame seeds and coriander leaves and enjoy as a side dish with Chinese fried rice or noodles. 

          

Beans Bhorta (Mashed Beans - Bangladeshi Style)

          This is a simple Bangladeshi homemade delicacy with an amazing yummy flavour. I only knew baingan and aloo bharta, but this unique bharta is that of mashed french beans. So decided to give it a try and I must admit it sure was very delectable. This is a great comfort food and goes best with hot steamed rice and if possible with a drizzle of some raw mustard oil. So check out the step by step pictorial recipe to prepare it.

          Came across this particular recipe by Bong Mom while searching for bharta (mashed veggies) or Bhorta in the Bengali lingo. For a veg. version, coconut is added but some sautéed prawns can be added for a non-veg. version. You can try having it with any Indian bread or as a spread on sandwiches.

• 300 gms. French beans, roughly chopped
• 2 tbsp. mustard oil
• 1 onion, chopped
• 3-4 garlic cloves
• 2-3 green chilies
• salt to taste
• 1 tsp. nigella seeds (kalonji)
• 1/4 tsp. asafoetida

          Heat 1 tbsp. oil in a pan. Sauté the onion, garlic and green chilies till light brown. Add the beans and salt. Continue to sauté on a low flame till it is cooked. Set aside to cool.

          Blend into a smooth paste by adding some water. Heat remaining oil in a pan. Temper with nigella seeds and asafoetida.

          Add the ground paste and stir fry till all the moisture dries up. Serve with plain steamed rice. It can also be enjoyed with any Indian bread or as a spread on sandwiches. 

                        Heat 1 tbsp. oil. Sauté onion, garlic & green chilies till light brown. 

                       Add beans & salt. Sauté on a low flame till it is cooked. Set aside to cool.

                        Blend into a smooth paste by adding some water. 

                        Heat remaining oil. Temper with nigella seeds and asafoetida.

                        Add the ground paste.

                        Stir fry till all the moisture dries up. 

                     Serve with steamed rice / any Indian bread or as a spread on sandwiches. 

                         

Cheesy Baked French Beans

          At times it's nice to indulge in some no-frills and easy to make dish. So this cheesy baked beans is what came to my mind. As per my preference, I added some curry leaves and sambar powder, apart from the other ingredients for a South India flavour. It is a perfect side dish to any grillet meat / fish or just garlic bread. So check out an easy step by step pictorial recipe to prepare this amazing baked delight. 

• 250-300 gms. French Beans, cut into 1" pieces (steamed)
• 3/4 cup grated cheese
• 2 tbsp. olive oil
• 1/2 tsp. mustard seeds
• 1 onion, chopped
• 1" ginger, chopped
• 2-3 garlic cloves, chopped
• 1-2 green chilies, chopped
• 1 sprig curry leaves
• 1/2 tsp. salt or to taste
• 1/4 tsp. turmeric powder
• 1/2 tsp. coriander powder
• 1/2 tsp. sambar powder

          Heat oil in a pan and temper with mustard seeds. After it stops spluttering, add the onion, ginger, garlic, curry leaves and green chilies. Sauté till the onion is translucent.

          Add the steamed beans and all the dry spices. Give it a stir and switch off the flame. Sprinkle the cheese all over.

          Bake in a preheated oven at 200 degrees C. for 10 minutes. Serve with some toasted garlic bread, grilled meat or fish. 

                     Heat oil & temper with mustard seeds. Then add onion, ginger, garlic, 
                     curry leaves & green chilies. Sauté till onion is translucent.

                      Add steamed beans & all dry spices. Give a stir and switch off flame. 

                       Sprinkle the cheese all over.

                       Bake in a preheated oven at 200 degrees C. for 10 minutes. 

                                  Serve with some toasted garlic bread, grilled meat or fish.