French Beans Thoran

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10 mins Cooking Time
1 Serving
Diversity score info

Diversity Score defines how nutritionally diverse your food is. It reflects the concept that increasing the variety of foods in the diet helps to ensure adequate intake of essential nutrients.

Grains, root and tubers
Dairy
Vegetables
Eggs
Meats & Fish
Fruits
Nuts & Seeds
Pulses
Green Leafy Vegetables
Vitamin A Rich Fruits and Vegetables
Sources of Calories
Protein 12%
Carbs 20%
Fats 68%
Paleo
Lactose Free
Gluten Free
Antioxidant Rich
Immunity Boosting

This is a quintessential dry vegetable dish from the lands of kerala, but favorite across India too. Savoury and delicious, it is rich in total fiber - 13%. This flavorful vegetarian and vegan recipe can be had as a lunch and dinner main course dish. Have it with bajra bhakri, masala roti, rice or roti and make your meal interesting. Its a quick and easy antioxidant rich and low carb recipe.

Ingredients

  • 1/2 Cup Chopped French Beans
  • 1 Tbsp Grated Fresh Coconut
  • 5 No. Curry Leaves (Kadi Patta)
  • 2 No. Garlic
  • 1 No. Red Chilly
  • 1 Tsp Chopped Green Chilli
  • 1/4 Tsp Mustard Seeds (Rai)
  • 1/8 Tsp Turmeric Powder (Haldi)
  • 1/4 Tsp Salt
  • 1/2 Tsp Oil

Method

For coconut paste
  • Step 1

    Blend together, grated fresh coconut, chopped green chili, and keep aside

For bhaji
  • Step 1

    In a kadhai, heat oil, rai, red chili, chopped french beans, haldi and saute well

  • Step 2

    Now add the coconut mixture, salt and mix well

  • Step 3

    Serve hot

twist
Healthy Twist

To Improve Bone Health, Add a Tsp of Calcium Rich White Sesame Seeds

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Allergies
Coconut
Mustard
Garlic
Red Chilli
Tree Nut
Turmeric
NUTRITION FACTS
Approximate values
Serving Size Medium Bowl(90gm)
Amount Per ServingCalories

kcal

86
% Daily Value *
Total Carbohydrate 4gm 1.4%
Dietary Fiber 5gm 16.8%
Protein 3gm 5.4%
Total Fat 6gm 8.3%

*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)

workout

How long would it take burn 86 kcals ?

  • Walking (3 mph ) 25 minutes
  • Running (6 mph ) 15 minutes
  • Bicycling 12 minutes

Values estimated based on person weighing 60 kgs.

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