January 30, 2011

BEANS FOOGATH

Green Beans or String Beans are low in fat and are an excellent source of fibre, protein, folic acid, iron, phosphorus, magnesium and carbohydrates. The rich fibre content found in beans help in lowering cholesterol and blood sugar. They are highly recommended for diabetic patients. Green beans are also a very good source of vitamin K, which plays an important role in bone health and the prevention of osteoporosis.

BEANS FOOGATH

Serves 6 Preparation time 35 minutes
Ingredients:
300 grams chopped string beans, 1 onion chopped finely, 1teaspoon mustard seeds, 3 green chillies chopped finely, 1 teaspoon chopped ginger, ½ teaspoon turmeric powder, 2 tablespoon cooking oil, 2 table-spoons grated coconut, 4 or 5 curry leaves, Salt to taste

Heat oil in a suitable pan and add the mustard seeds. When they begin to splutter add the curry leaves, chopped onions, chopped green chillies and ginger. Fry lightly for a few minutes. Add the chopped beans and salt and mix well. Add ½ cup of water and cook covered on low heat till the beans are tender but firm and the water evaporates. Mix in the grated coconut. Serve as a side dish.