Beans Thoran (Beans stir fry with coconut)
Succulent green beans, freshly grated coconut, and fragrant spices come together in this nutritious and speedy stir-fry. With its abundance of fibre and antioxidants, this dish is ideal for anyone following a gluten-free or vegan diet. A nutritious supplement to your diet, it only takes 20 minutes to prepare!
Why You’ll Love Beans Thoran
A famous stir-fry from Kerala, beans thoran is a culinary delight and a foodie’s paradise. This seemingly simple recipe is actually a lesson in harmony of flavours and textures, as I learnt during my three months of home cooking with locals in Kerala.
I want to convince you to add this beans thoran recipe to your weekly meal rotation before we even start cooking. From winged beans thoran to French beans thoran cooked in the Kerala manner, I’ve tried it all, and this version is the best.
Pro Tips: Taking Your Beans Thoran from Good to Great
☑️ Prep Your Beans
First, let’s get those beans in order. The steps for making cluster beans thoran or standard green beans thoran are the same. Cut them into small diamonds (about 1 cm pieces) and trim the ends. This doesn’t just look nice; it helps the beans cook evenly and soak up all the wonderful spices.
☑️ The Coconut Magic
This is where the magic takes place. At first, when I made beans the Kerala way, I didn’t add newly grated coconut. That was a mistake! The coconut doesn’t just add texture; it also makes a beautiful, creamy layer that makes every bite taste like a dream.
☑️ More Tips
- Always use coconut oil – it’s non-negotiable for authentic flavour.
- Don’t add water unless absolutely necessary. The moisture from the beans and coconut is usually enough.
- The beans should be bright green and slightly crunchy when done.
Recipe Card
Beans Thoran (Beans stir fry with coconut)
Course: Main, SidesCuisine: South IndianDifficulty: Moderate4
servings10
minutes12
minutes22
minutesQuick and healthy, this stir-fry combines green beans, grated coconut, and aromatic spices. This dish is perfect for vegans and those on gluten-free diets because of the high levels of antioxidants and fibre it contains. A healthy addition to your diet that can be ready in only 20 minutes!
Ingredients
500gm fresh romano beans. also known as italian green beans (Others such as French beans, long beans also work brilliantly)
1 cup fresh grated coconut or ¾ of a coconut, grated
2 finely chopped large onions – shallots will work very well too and add more depth in flavour. I used 4 small onions for my recipe. If medium sized, take three.
4 – 5 green chillies, roughly chopped
4 tbsp coconut oil
½ tbsp mustard seeds
½ tbsp split urad dal – you could also swap this with cumin seeds
4 sprigs curry leaves
½ tsp turmeric powder
2 handfuls water ~ 5 tbsp
salt for taste
Directions
- Heat 4 tbsp coconut oil in a heavy-bottomed pan. You can use olive oil or any neutral flavoured oil.
- Add ½ tbsp mustard seeds and let them pop
- Toss in ½ tbsp split urad dal and adjust the flame to medium.
- Add finely chopped onions (4 small ones) and chopped 4 – 5 green chillies
- Once the onions turn translucent, toss in 4 sprigs fresh curry leaves. Adjust the flame to medium low. Do not brown the onions.
- Add your chopped beans (500 gm), ½ tsp turmeric powder, and salt.
- If it’s too dry, add 2 handfuls of plain water. cover and cook for 7 mins.
- Add grated coconut, stir well
- Cook for another 2-3 minutes until perfectly done
Recipe Video
Notes
- You could swap split urad dal with cumin seeds if you like
- The beans should be bright green and slightly crunchy when done
Health Benefits
As someone who’s always looking for beans for weight loss recipes, this dish is a goldmine. It’s low in calories but high in fibre and protein. The combination of beans and coconut creates a satisfying meal that keeps you full for hours.
Serving Suggestions
While beans thoran can stand proudly on its own, I love serving it alongside:
- Hot or steamed rice
- Soft chapatis
- As part of a larger Kerala-style feast
Storage Tips
This beans thoran recipe keeps well in an airtight container in the fridge for up to 2 days. Though, honestly, in my house, leftovers are rare!
Common Asked Questions
Final Thoughts
This beans thoran recipe is a great addition to your cooking skills, whether you’re new to South Indian food or a seasoned pro. It’s one of those vegan meals where green beans really shine, showing that simple ingredients can make amazing food.
Remember that the point of cooking is to try new things and make the dish your own. You can change the spices to suit your taste, even though this guide gives you the basics of an authentic beans thoran. Have fun cooking!
