French Beans Fry | Phaliyaan Fry

Introduction

French beans fry is a simple and healthy dish that?s quick to prepare and perfect for a light meal. Beans are rich in fiber, which helps with digestion and keeps you feeling full for longer. This fry is lightly spiced and flavored with dry coconut or sesame seeds powder, adding a touch of nuttiness to the dish. Whether you?re looking for a side dish for rice or a light accompaniment to chapati or roti, this recipe is a great option. Here are step-by-step instructions to guide you through making this flavorful French beans fry.

Preparation time: 10 Minutes
Cooking time: 15 Minutes
Main ingredient: Beans
Serves: 2-3
Course: Main

Quick Navigation:

• Ingredients
• For Tempering (Talimpu)
• Procedure
• Step 1: Prepare the French Beans
• Step 2: Cook the Beans
• Step 3: Strain the Beans
• Step 4: Prepare the Tempering
• Step 5: Add Turmeric Powder
• Step 6: Stir-fry the Beans and Green Chillies
• Step 7: Season with Salt
• Step 8: Add Coconut Powder or Sesame Seeds
• Step 9: Finish with Red Chilly Powder
• Step 10: Serve
• Serving Suggestions

Ingredients

Let?s start by gathering all the ingredients. Having everything ready makes the cooking process faster and smoother.

French beans: 250 grams

Chopped green chillies: 2 or 3 and curry leaves:

Grated dry coconut powder or sesame seeds powder: 1-2 tbsp

Turmeric powder: 1/4 tsp

Red chilly powder: 1/2 tsp

Salt: As required

Oil: 1-2 tsp

For Tempering (Talimpu)

Tempering is a key step in this recipe as it adds an aromatic layer of flavor. Here?s what you?ll need for the tempering:

Dry red chilly: 1
Bengal gram: 1/2 tsp
Black gram: 1/2 tsp
Mustard seeds: 1/2 tsp
Cumin seeds: 1/2 tsp
Garlic pods: 3-4, mashed

Procedure

Step 1: Prepare the French Beans

Start by washing the French beans thoroughly under running water. After washing, chop the beans into small, bite-sized pieces (around 1/4 to 1/2 inch in size). Cutting them evenly ensures that they cook evenly and quickly.

Step 2: Cook the Beans

Once chopped, place the beans in a pressure cooker. Add around 150 ml of water and cook the beans for about 3 whistles on high flame. This step helps soften the beans while retaining their texture. Note: Do not add salt while cooking the beans, as it can alter their color, making them less vibrant.

Step 3: Strain the Beans

After the beans have been pressure-cooked, strain them to remove any excess water. Make sure the beans are well-drained, as we want them to be dry when stir-frying.

Step 4: Prepare the Tempering

Preheat 2 tsp of oil in a frying pan over medium heat. Once the oil is hot, start adding the tempering ingredients one by one. Begin with the Bengal gram and dry red chilly. Let them fry until the Bengal gram turns golden and the red chilly becomes aromatic. Then, add the black gram, mustard seeds, and cumin seeds. Fry the mixture until the mustard seeds start popping and the cumin seeds release their fragrance. Lastly, add the mashed garlic pods and curry leaves, and sauté them for a minute.

Step 5: Add Turmeric Powder

Once the tempering is ready, sprinkle 1/4 tsp of turmeric powder into the mixture. Stir well to ensure the turmeric is evenly distributed. Turmeric adds a vibrant yellow color to the dish, as well as its signature earthy flavor.

Step 6: Stir-fry the Beans and Green Chillies

Add the chopped green chillies and the cooked French beans to the pan. Stir-fry everything together for about a minute, allowing the beans to absorb the flavors of the tempering and green chillies. The beans should become slightly crisp at the edges.

Step 7: Season with Salt

Now, add salt to taste and stir-fry the beans for another 2 minutes. Be sure to taste the beans to ensure they are properly seasoned.

Step 8: Add Coconut Powder or Sesame Seeds

Sprinkle the grated dry coconut powder or sesame seeds powder over the beans. This adds a delightful nutty flavor and extra texture to the dish. Stir-fry for about a minute, allowing the coconut or sesame to lightly toast in the pan.

Step 9: Finish with Red Chilly Powder

Finally, add 1/2 tsp of red chilly powder for a mild kick of heat. Stir-fry for one last minute, ensuring the beans are well-coated with the spices and coconut. The pan should be dry with no excess oil or water visible.

Step 10: Serve

Your healthy French beans fry is now ready! Turn off the flame once there is no visible oil or water in the pan, ensuring the beans are nicely crisped. This dish pairs wonderfully with steamed rice, pulka, roti, or chapati. Enjoy!

Serving Suggestions

French beans fry is a versatile side dish that can be served with steamed rice, roti, pulka, or chapati. The crispy texture of the beans, combined with the light spicing, makes it a perfect complement to a simple Indian meal.