Green Beans with toasted garlic and coconut
10:39 AM Posted In Curry 2 Comments »
Green beans are a very good source of iron, an especially important mineral for menstruating women, who are more at risk for iron deficiency. Green beans provide iron for a lot less calories and are totally fat-free.Although these bright green and crunchy beans are available at your local market throughout the year, they are in season from summer through early fall when they are at their best and the least expensive.Ingredients:
Green beans
Oil
1 medium onion
1 green chili
Dry coconut Flakes
Lemon juice
Red chili powder
Turmeric
4 Garlic Flakes chopped finely
Garlic Salt or normal(optional)
Cumin seeds
Hing(Asafoetida)
Method:
1.Just prior to using the green beans, wash them under running water. Remove both ends of the beans by either snapping them off or cutting them with a knife.
2.Make two parts of each bean.
3.Heat oil in a pan (heavy bottom). Roast the garlic. Try not to burn. Set the toasted garlic aside.
4.In the same pan if required add little more oil depending upon quantity of beans you are cooking.
5.Add hing and cumin seeds one at a time.Now add chopped green chili and onions.Cook till onion is golden brown.
6.Add beans to it on give a stir.cover the pan and cook it for 5-7.
7.Once you fell that beans are little soft and tender ,add masala(turmeric powder,red chili and salt)Cook for another few min on medium heat with cover.Switch off the stove.
8.When beans are cooked add 3 tablespoons of coconut flakes and give a mix.
10.Garnish with coconut flakes on top and serve hot.
2 comments:
sounds delicious and nutricious!
Thanks Mike......
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