Skip to main content

Beans Thoran OPOS Way

green beans thoran
Loaded with dietary fiber, green beans or French beans are also known as snap or string beans.
The dark green colored vegetable has lutein, neoxanthin, beta-carotene, and other carotenoids. Other vegetable rich in carotenoids include carrots and tomatoes.

A rich source of antioxidants, French beans boast a good amount of B-vitamins. WHFoods recommends steaming green beans for 5 minutes to retain the maximum number of vitamins, minerals, and phytonutrients.

Steaming brings out their peak flavor, besides providing moisture to retain their green color and make them tender.

Being rich in omega-3 fatty acids, green beans are touted to have cardiovascular benefits. Though the amount of omega-3 fatty acid alpha-linolenic acid is not too much, it is still greater than most other sources of the same. Unfortunately, French beans benefits for cardiovascular health are underrated.

Their strong carotenoid and flavonoid content gives the vegetable unique anti-inflammatory benefits. They are a rich source of vitamin K, vitamin C,vitamin B2, manganese, folate, dietary fiber. Additionally, they are rich in vitamin B1, copper, calcium, magnesium, chromium, phosphorus, potassium, vitamin A, protein, vitamin E, B6, and iron.

According to the USDA National Nutrient Database, one cup of fresh green beans (about 100 grams) contains 31 calories, 0 grams of fat, 7 grams of carbohydrate, 3 grams of fiber, 3 grams of sugar and 2 grams of protein.

Green Beans Benefits: Panacea for Many Ills
Research studies reveal that plant foods, such as French beans, reduce the risk of certain diseases, including diabetes, obesity, and heart disease. Besides, consumption of beans gives an energy boost, improves complexion, and helps manage overall weight.
beans thoran


Fight Depression
As beans are a rich source of folate, you can meet your daily folate needs from the green vegetable and fight depression, regulate sleep and mood. Supplying your body with adequate folate can help prevent an excess of homocysteine, which further prevents the flow of blood and other nutrients to the brain. An excess of homocysteine is not a good sign for the brain, as it can interfere with the production of dopamine, serotonin, and norepinephrine, all of which are feel-good hormones.

How to eat green beans?
Eat them fresh in salad form or dip them in olive oil with a drizzle of black salt, pepper, and lime juice or steam them to enjoy the most benefits of French beans.

But we have another way to savor this healthy green vegetable. Beans thoran is a recipe from south Indian cuisine. There are different ways of preparing it. But I have modified it to my liking and here is my take on this south Indian recipe.

I have blended all ingredients together and then cooked them for 5 minutes in cooker. Easy, yummy, and healthy! This method is known as one pot one shot, where all ingredients are collected and cooked in one go.

OPOS has made cooking a breeze. But it requires measured cooking. Some people suggest using a 2 or 3 liter cooker for the same and then heating the same at high for 5 mins or little longer, depending on the ingredients.

Green beans Thoran Ingredients
2 cups-french beans
3/4 cup- coconut
curry leaves
ginger grated
salt
haldi (turmeric)
hing (asafetida)
3 tsp-water
1 tsp- oil

Procedure
beans opos thoran

  1. Chop beans finely. The smaller the size, the better.
  2. Grind coconut with ginger, green chilly, and little salt.
  3. Mix this paste with beans.
  4. Take a 2 or 3-liter pressure cooker.
  5. Add 3 tsp water and 1 tsp oil.
  6. Add french beans mix.
  7. Sprinkle some salt and haldi.
  8. Put on the lid and turn on the flame.
  9. Turn your timer on if you are following the 6-minute OPOS rule.
  10. Or you may wait for 2 whistles and let the steam escape.
  11. Open the cooker lid and mix everything.
  12. Enjoy this healthy take on beans thoran with rice.
  13. You may be interested in beans paruppu usli recipe, which is a unique blend of cluster beans and lentils. The steamed lentils in this recipe add flavor, richness, and taste to the vegetable.


Comments

  1. I am a desi myself and love to try out different recipes and cuisines. Punjabi dishes are full of flavor and taste. These green beans are so healthy. Will suely try them out.

    ReplyDelete

Post a Comment

Related Posts Plugin for WordPress, Blogger...

Popular posts from this blog

Homemade Edible Powders: Beetroot, Onion, Garlic, Ginger, Lemon, Orange, Sambar, Kurma, Garam Masala

The title says it all. This post is all about edible powders that can be used as flavoring agents, natural color, and to make food visually attractive. What more do we need? Though I am not too much in favor of drying food and storing the same, this is the best option for those days when these veggies are out of season. During the season, please make it a point to enjoy these fresh and flavorful. There's nothing better and healthier than fresh produce, right?

Okay so the idea to make these powders popped up in my mind as I had too many beetroots at home. When nobody was too eager to have them, the best way to still consume these beauties was to sundry them to powder. I did exactly that.





Then I wondered if I can sundry lemon peels into powder just like we do to orange peels. I have been using orange peels as a face pack thus far. But since the baking bug has bitten me badly, I plan to use it as an edible powder for cakes and cookies too. Fingers crossed for the results though, sin…

The Best Multigrain Digestives: An Airfryer Recipe

The best multigrain digestives? I know I have shared too many digestives recipes but this one is my best. To be frank, I experiment, relish, share, and post the same for you all and then forget all about it because it's time to experiment again with new ingredients. So today it was another kind of digestives - relished by one and all. My cookie making spree has turned my cookie hater hubby into someone who has started to munch on these baked beauties.



Before sharing the simple cookie recipe, it is time to go through oats benefits. You are already aware of my love for oats. One reason you rarely find my recipes without this fibrous cereal grain. Did you go through the fiber benefits?











Go to my fiber benefits post to get deeper insight into the need for including fiber in your diet.



Ingredients
1 cup- oat flour
3/4 cup- whole wheat
1/4 cup- bran
1/4cup- ragi
2 tbsp- roasted quinoa powdered (roasted quinoa adds a nutty flavor to the recipe - substitute with almond powder if you do not h…

Diabetic Diet Cake With Watermelon: A Vegan Recipe

While people are still debating whether watermelon is a diabetes-friendly fruit, I still stick to my notion that diabetics can have this fruit for its sheer hydration effect. Not only this, the fruit is loaded with minerals, nutrients, and antioxidants that make it a health-friendly food. However, diabetics with kidney issues should avoid watermelon. Anyway, let's come back to the watermelon cake recipe for diabetics. Well, this cake uses another fruit - banana- which even I do not think is diabetes-friendly. But I went ahead with including a banana for this recipe merely to keep the fat content low. I hope you all know that a banana is a good substitute for an egg for an eggless cake recipe.

Since an egg is also loaded with saturated fat, diabetics should avoid it at any cost. So I had to choose between an egg and a banana for this diabetes-friendly cake, and ended up voting for this humble fruit - which is one of my favorites too. Yes!

When you think of a vegan diabetes-friendl…