about 1 year ago
South Indian preparations of vegetables are often very simple in order to highlight the quality and freshness of the vegetables themselves. The most common preparation is a quick high-heat saute of finely chopped vegetables in oil that has been flavored with urad dal, mustard seeds, and dried red chiles. Dried coconut is added at the end for a bit of richness to counter the heat of the chiles and pungency of the mustard seeds and to round out the dish. I have yet to try a vegetable cooked this way that wasn't delicious!
Serves 2 as a side dish
- 1/2 pound green beans
- 2 teaspoons canola oil
- 1 1/2 teaspoon urad dal
- 1/2 teaspoon black mustard seeds
- 1 dried red chile (alternately use 1/2 teaspoon dried red chile flakes)
- 1/2 teaspoon kosher salt
- 2 tablespoons unsweetened shredded coconut (preferably the frozen kind)
Wash and trim the green beans, then cut them into 1/2" pieces.
Heat the canola oil in a medium-sized skillet set over medium heat. Add the urad dal, mustard seeds, and red chile or flakes. Cook, stirring occasionally, until the urad dal is light golden brown and the mustard seeds are popping, about 3 minutes.
Add the green beans and salt and stir well. Cover the pan and cook over medium heat until the beans are tender-crisp, about 10 minutes.
Add the coconut, stir well, and cook for another 3 minutes, uncovered and stirring occasionally. Remove from the heat and serve.
- 189 calories
- 15g total fat
- 9g saturated fat
- 0mg cholesterol
- 595mg sodium
- 14g carbohydrate (6g dietary fiber, 5g sugar)
- 4g protein