Long Beans stir fry(lambē sēma) goes very well with rice,chapathi,roti varieities.Health benefits inculdes it is Saturated fat free, cholesterol free, low in fat and sodium, an excellent source for iron, fiber, vitamin B1, folate, copper, magnesium, manganese, phosphorous, potassium, and zinc, and a good source of calcium, vitamins B2 and B6, and selenium.Green beans contain excellent levels of vitamin A, and many health promoting flavonoid poly phenolic antioxidants such as lutein, zeaxanthin and ß-carotene in good amounts. Consumption of foods rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful oxygen free radicals.
Now we prepare a delicious Masala stir fry with green beans.
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| Karamani stir fry |
Ingredients
Long Beans/Karamani - 1 lbs(1/2 kg).
Mustard seeds - 1/2 tsp.
Coconut - 1/4 cup.
cumin seeds - 1/4 tsp.
red chillies - 2.
turmeric - 1 pinch.
roasted chana dal - 2tbsp.
salt - for taste.
oil - to fry.
Preparation
- Grind coconut,turmeric,salt,cumin seeds,red chillies,roasted chana dal with needed water into a fine paste with needed water.
- chop long beans very finely[into very small pieces].
Method
- Boil the long beans with needed water until it is cooked, then drain the water and keep it aside.
- Heat the oil, add mustard seeds when it splutters add the ground paste.[add 2 tbsp of water to it].
- When it starts boiling add chopped long beans.saute well till every thing comes together.
- It serves with steamed rice,chapathi,roti.
Also visit my: beans milk poriyal, carrot beans poriyal
