Beans Mezhukkupuratti, or stir-fried beans, is a simple yet delicious dish made by stir-frying beans with onions and curry leaves. This easy recipe pairs well with rice and is an excellent alternative to Beans Thoran, especially if you prefer a dish without coconut.

Stir-Fried Beans: A Versatile and Nutritious Dish

Stir-fried beans blend the health benefits of beans with the quick and flavorful cooking method of stir-frying. This technique, common in many Asian cuisines, preserves the vegetables’ natural colors, flavors, and nutrients. In this blog, we will explore the types of beans used, the stir-frying process, cultural variations, nutritional benefits, and tips for perfecting your stir-fried beans.

The Stir-Frying Process

Preparation:

• Beans: Trim the ends of green beans or snap peas. For yardlong beans, cut them into manageable lengths. If using edamame, shell them if not using the pods.
• Aromatics: Use finely minced garlic, ginger, and scallions for an enhanced flavor.
• Other Vegetables: Thinly slice bell peppers, carrots, or onions to ensure even cooking.

Cooking:

1. Heat the Wok or Pan: Use a wok or a large skillet and heat it over high heat. Add a small amount of oil with a high smoke point (peanut, vegetable, or canola oil).
2. Add Aromatics: Stir-fry garlic, ginger, or scallions for about 30 seconds until fragrant.
3. Add Beans: Stir constantly to ensure even cooking and prevent burning.
4. Add Sauce: Common ingredients include soy sauce, oyster sauce, or a mixture of soy sauce, rice vinegar, and sugar.
5. Finish: Stir-fry until the beans are tender-crisp.

Serving:

Serve immediately as a side dish with rice or noodles.

Cultural Variations

Chinese Cuisine:

• Sichuan Dry-Fried Beans: Uses yardlong beans or green beans, dry-fried until blistered, then tossed with minced pork, preserved vegetables, and chilies.
• Cantonese Style: Includes a light sauce made from oyster sauce, soy sauce, and sugar, with garlic and ginger for aromatics.

Japanese Cuisine:

• Gomaae: Blanched green beans stir-fried lightly with sesame seeds and a sweet soy dressing.
• Garlic Soy Beans: Stir-fried with garlic and soy sauce, sometimes finished with a touch of mirin.

Thai Cuisine:

• Pad Prik Khing: Stir-fried green beans with prik khing curry paste for a spicy flavor.
• Pad Pak: Mixed vegetable stir-fry with green beans, fish sauce, and soy sauce.

Indian Cuisine:

• Poriyal: South Indian-style stir-fried green beans with mustard seeds, curry leaves, and grated coconut.

Korean Cuisine:

• Geotjeori: Stir-fried beans with gochujang (Korean chili paste) and sesame oil for a spicy, savory taste.

Nutritional Benefits

Stir-fried beans are packed with essential nutrients:

• Vitamins and Minerals: Rich in vitamins A, C, and K, as well as potassium and iron.
• Fiber: Aids digestion, helps control blood sugar, and promotes fullness.
• Protein: Especially in edamame, making it valuable for vegetarian and vegan diets.
• Antioxidants: Helps combat oxidative stress and reduces the risk of chronic diseases.

Tips for Perfect Stir-Fried Beans

• High Heat: Prevents the beans from steaming and ensures a nice sear.
• Small Batches: Cook in batches to avoid overcrowding the pan.
• Blanching: For thicker beans, blanch in boiling water for a minute before stir-frying.
• Timing: Stir-fry just until tender-crisp to retain texture and color.

Beans Mezhukkupuratti Recipe

Ingredients:

• Beans – 250g
• Onion (thinly sliced) – 1 large
• Green chili – 1
• Turmeric powder – 1/4 teaspoon
• Pepper powder – 1/2 teaspoon
• Curry leaves – 1 sprig
• Coconut oil – 1 teaspoon
• Salt – as per taste

Method of Preparation:

1. Wash the beans and discard the edges.
2. Cut into 2-inch long pieces.
3. Pressure cook the beans with 2 tbsp of water and a pinch of salt.
4. Release the pressure immediately after 1 whistle by placing the cooker under cold water.
5. Keep the cooked beans aside.
6. Heat oil in a kadai.
7. Add sliced onion and sauté until transparent.
8. Add green chili and curry leaves.
9. Stir in turmeric powder and pepper powder.
10. Add cooked beans and season with salt.
11. Stir-fry for 3-4 minutes.
12. Check and adjust salt.
13. Serve hot with rice.

NB:

• Remove the beans from the pressure cooker after one whistle to prevent overcooking.
• Use coconut oil for the best flavor.
• Add 2 tbsp of coconut slices for added taste.

Stir-fried beans are a delightful addition to any meal, combining freshness and nutrition with the quick and flavorful cooking method of stir-frying. Whether enjoyed as a simple side or as part of a more complex dish, this versatile recipe can be adapted to various culinary traditions. With the right techniques and a little creativity, you can master stir-fried beans and enjoy a delicious, healthy dish!