Garlic Flavoured Green Beans / Dry French Beans Curry is a spicy veg dish of Indian cuisine. It is made with chopped fresh green beans flavoured with garlic and tossed in a tomato puree gives it a delicious tangy taste. This is a no onion no potato one pot dry veg curry recipe.
About Garlic Flavoured Green Beans Recipe
This green bean recipe is a high protein, gluten-free, vegan, and diabetic-friendly veg dish. Garlic flavoured beans are mainly served at lunch or dinner time with plain chapati, paratha, stuffed paratha or poori. It can also pair as a side dish with dal tadka and steamed rice. As it is a dry veg curry good option for a tiffin menu.
It is a one-pot dish and requires only a few ingredients. This recipe is soft, crunchy in texture and super delicious in taste good for people who do not eat onion and also avoid potatoes in their diet.
The fresh and unripe beans are not only tasty but also very nutritious. They are also known as bakla or butter beans and one of the common ingredients used in pulao, fried rice, mix veg curry, vegetable jalfrezi, aloo bean veg curry, sambhar, soups and vegetable stew. Beans are also popular in Chinese and Thai food.
Check out my other dry veg curry recipe Bharwa Masala Bhindi, Bharwa Karela, Sweet and Tangy Ivy Gourd(Kundru) Dry Veg Recipe, Dry Masala Tinda Veg
Health benefits of eating green beans or french beans
- Green beans or french beans are native to America now growing all over the world. They are typically in green colour but also found in yellow and purple colour too. These green beans are found all around the year however their peak season is from May to October.
- French beans are low in calories, a good source of various essential vitamins and minerals and it is one of the healthiest foods you can consume.
- It contains soluble fibre and good for fat loss basically belly fat loss. Various studies have proved that consumption of green beans reduced the risk of obesity.
- Green beans also help in lowering cholesterol and improve heart health.
- They contain a good amount of folate that is essential for the growth and development of unborn babies. This vitamin helps to reduce the risk of birth defects it is recommended for pregnant women. Folate is also helpful in reducing stress and depression symptoms.
- Beans contains twice the amount of iron when compared to spinach. It
- helps in reducing anaemia and mainintaing strong bones.
Step by step preparation of Garlic Flavoured French Beans
1. In a pan, add 2 tbsp oil, cumin seeds and wait till it crackles. Now add chopped garlic and saute it till it gets nice light brown colour.
2. Add tomato puree, salt, turmeric powder and coriander seeds powder. Mix well, cover the pan and cook it for 3-4 minutes or till it starts leaving oil.
3. At this stage, add garam masala and cook it for about 1 minute.
4. Finally, add chopped French beans, mix well with the gravy. Add about 80-100 ml water and cover the pan. Cook it for about 15-17 minutes. Stir occasionally to avoid sticking at the bottom.
5. To test that the beans well cooked, take a piece and press between your finger. If it is soft and tender, switch off the flame. Garnish with green coriander leaves and serve warm. Otherwise, cook it for another 1-2 minutes and then check and follow the steps.
Serving suggestion
Serve this healthy and delicious garlic flavoured green or french beans with chapatti, Methi cauliflower stuffed paratha , Urad dal poori or with a dal curry and rice as a side dish. It is a good option for a packed lunch menu.
You may also like
- Raw Banana Veg Patties | Kacche Kele Ki Tikki
- Bharwa Karela | Tangy and Spicy Stuffed Bitter Gourd
- Coriander-Mint Chutney Made With Curd
- Easy And Healthy Chili Paneer With Soya Sauce
- Hare matar ki poori / Green peas stuffed masala poori
Tips and tricks
- Choose fresh, green, thin and soft beans for this recipe.
- Chop beans in equal size for proper cooking.
- Use a heavy bottom pan for even cooking.
- Cook the dish on a low flame.
- To avoid sticking and burning the beans stirring occasionally is recommended.
- Prefer to use mustard oil as it enhances the flavour of the dish. To make it rich in taste, use ghee or olive oil.
- To increase the tanginess, sprinkle a little dry mango powder once it fully cooked.
Recipe card for Garlic Flavoured Green Beans / Dry French Bean Curry
Garlic Flavoured Green Beans / Dry French Bean Curry
Ingredients
- 500 gm Fresh green beans (chopped)
- 2 tbsp mustard oil
- ½ tsp cumin seeds
- 7-8 garlic cloves (finely chopped)
- 3 small sized tomato (pureed)
- 1 tsp salt
- ½ tsp turmeric powder
- 1 tsp coriander seeds powder
- ½ tsp garam masala
- 2 tbsp green coriander leaves (finely chopped for garnishing)
Instructions
- In a pan, add 2 tbsp oil, cumin seeds and wait till it crackles.
- Now add chopped garlic and saute it till it gets nice light brown colour.
- Add tomato puree, salt, turmeric powder and coriander seeds powder. Mix well, cover the pan and cook it for 3-4 minutes or till it starts leaving oil.
- At this stage, add garam masala and cook it for about 1 minute.
- Finally, add chopped French beans, mix well with the gravy. Add about 80-100 ml(1/3 cup) water and cover the pan.
- Cook it for about 15-17 minutes. Stir occasionally to avoid sticking at the bottom.
- To test that the beans well cooked, take a piece and press between your finger. If it is soft and tender, switch off the flame. Garnish with green coriander leaves and serve warm. Otherwise, cook it for another 1-2 minutes and then check and follow the steps.
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