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

How To Make Weight Loss Cookies With Oatmeal, No Baking Powder

Who says you cannot munch on cookies when on a diet? Oc course, people will tell you thousand tales to avoid calorie-laden cookies. But what if cookies are homemade with the best of ingredients available?


Okay wait!

What does a weight loss regimen look like? What is the best food to eat on a diet?
Which foods are best avoided for weight loss?

Well, not a simple question, right?

Worry not! This blog will help you find the key to living healthy following a healthy lifestyle.
We live, eat, and talk healthy!!

It's anywhere, anytime health on our minds.
Of course, the only drawback is we do not breathe healthy, for there are so many pollutants in air these days that you cannot step out of your home without a burqa!! 

Anyway let's come back to the weight loss cookies recipe. Did I tell you this is a no baking powder cookie recipe?





If you are on a diet, one ingredient you MUST include in your meal plans is - oatmeal.
There is no substitute - trust me!
The fiber-rich oatmeal is a blessing for us …

Eggless Butterless Whole Wheat Sponge With Jaggery

A whole wheat sponge, that too, with minimum ingredients? No, I am not kidding. This baked beauty before you is the result of a successful experiment with whole grains. I am glad about the results. Now I can make guilt-free cakes and rusks for my loved ones. I am so happy to share the result and recipe with you all.
I wanted to make it a vegan whole wheat sponge. Unfortunately, I did not have coconut milk or almond milk handy at that time, so I preferred to go with dairy milk. But I am sure the result should be the same (rather, more flavorful) with dairy-free milk. I could add plain water too, but reserved the thought for another baking session.


If you want to learn how to make almond milk or coconut milk at home, it is quite simple. I never buy these from the market; rather, prefer to make everything at home.


Here are the recipes to make almond milk at home.

You may want to check the recipe for coconut milk here.

So what makes this low fat cake so special?
Well, the eggless atta ca…

Masala Cheese Crackers: How To Make Oatmeal Delicious

Do not be misled by the title here. Perhaps, these are minty masala crackers, but with a healthy twist. Of course, when you are here at Mercury IMP, you have got to be served with healthy recipes, right? What is healthy and what isn't healthy is one question that keeps you pondering. Of course, family health comes first, and you want your kids to eat healthy. Kids love everything cheesy, but cheese is not too healthy an option- but if you have active kids, every ingredient can be forgiving, for their physical activity can negate all the unhealthy features of an ingredient. Nevertheless, we will still be focusing on health and healthy ingredients here - with this simple recipe of minty cheese masala crackers.

Masala bottle gourd crackers with a healthy twist :)
Minty, cheesy, spicy crackers with the goodness of fiber! No maida of course!
Looking for a kid-friendly recipe of masala cheese crackers? Well, there is no cheese here per se, but the golden beauties are loaded with fiber.…

Authentic South Indian Recipes

Authentic South Indian Recipes
If you love south Indian food, do not leave without checking this page. Dedicated to Chitra Balachander, a south Indian homemaker, the page is all about taking a journey into her south Indian kitchen. Travel with me to her kitchen to savor traditional south Indian food.

North Indian Punjabi Recipes

North Indian Punjabi Recipes
If Punjabi recipes tempt your taste buds, then this page is a must-visit. Take a peep into Anita Chahal aunty's kitchen and see what authentic Punjabi food is all about. You will also find fusion recipes from Anita aunty's Punjabi kitchen. Not to mention, she has started to share OPOS recipes as well.