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Stir Fried Beans

Updated: 5 days ago


Stir Fried Beans

Total cooking Time

25 minutes

Level

Easy

Number of servings

3

The Beans Mezhukkupuratti or stir fried beans recipe is a simple stir fry of beans along with onion and curry leaves. This is a very simple recipe which can be consumed along with rice. Usually we prefer beans thoran, but if you are little lazy to scrape coconut you can go with this recipe.


Stir-fried beans are a versatile and nutritious dish that blends the health benefits of beans with the quick and flavorful cooking method of stir-frying. This technique is common in many Asian cuisines, where fresh vegetables are cooked quickly over high heat to preserve their natural colors, flavors, and nutritional value. This essay explores the different types of beans used, the stir-frying process, variations across cuisines, nutritional benefits, and tips for perfecting your stir-fried bean dish.


The Stir-Frying Process

Stir-frying is a technique that involves cooking food quickly at high temperatures in a small amount of oil. Here's a step-by-step guide:

  1. Preparation:

  • Beans: Trim the ends of green beans or snap peas. For yardlong beans, cut them into manageable lengths. If using edamame, shell the beans if not using the pods.

  • Aromatics: Common aromatics include garlic, ginger, and scallions. Mince or slice these finely to release their flavors quickly during stir-frying.

  • Other Vegetables: If adding other vegetables (like bell peppers, carrots, or onions), slice them thinly for even cooking.

  1. Cooking:

  • Heat the Wok or Pan: Use a wok or a large skillet and heat it over high heat until it’s hot. Add a small amount of oil with a high smoke point (like peanut, vegetable, or canola oil).

  • Add Aromatics: Quickly stir-fry the aromatics until fragrant, usually for about 30 seconds.

  • Add Beans: Toss the beans into the wok and stir-fry, stirring constantly to ensure even cooking and to prevent burning.

  • Sauce: Add the sauce (common components include soy sauce, oyster sauce, or a mixture of soy sauce, rice vinegar, and sugar) and stir to coat the beans evenly.

  • Finish: Stir-fry until the beans are tender-crisp, meaning they are cooked but still have a slight crunch.

  1. Serving: Serve immediately, often as a side dish or as part of a larger meal with rice or noodles.


Cultural Variations

Stir-fried beans feature prominently in various Asian cuisines, each with its distinct take:

  1. 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: Often includes a light sauce made from oyster sauce, soy sauce, and a touch of sugar, with garlic and ginger for aromatics.

  1. Japanese Cuisine:

  • Gomaae: Blanched green beans stir-fried lightly with sesame seeds and a sweet soy dressing.

  • Garlic Soy Beans: Uses green beans stir-fried with garlic and soy sauce, sometimes finished with a touch of mirin.

  1. Thai Cuisine:

  • Pad Prik Khing: Features green beans stir-fried with prik khing curry paste, giving a spicy, aromatic flavor.

  • Pad Pak: A mixed vegetable stir-fry where green beans are combined with other vegetables and stir-fried with fish sauce and soy sauce.

  1. Indian Cuisine:

  • Poriyal: In South India, green beans are stir-fried with mustard seeds, curry leaves, and grated coconut, creating a flavorful side dish.

  1. Korean Cuisine:

  • Geotjeori: A quick stir-fry with beans seasoned with gochujang (Korean chili paste) and sesame oil, giving a spicy and savory flavor.


Nutritional Benefits

Stir-fried beans are not only delicious but also packed with nutrients:

  1. Vitamins and Minerals: Beans are rich in vitamins A, C, and K, and minerals like potassium and iron. These nutrients are essential for maintaining healthy skin, boosting the immune system, and promoting blood health.

  2. Fiber: Beans are an excellent source of dietary fiber, which aids in digestion, helps control blood sugar levels, and contributes to a feeling of fullness.

  3. Protein: Particularly in varieties like edamame, beans provide a good amount of plant-based protein, making them a valuable part of vegetarian and vegan diets.

  4. Antioxidants: Green beans and other similar vegetables contain antioxidants that help combat oxidative stress and reduce the risk of chronic diseases.


Tips for Perfect Stir-Fried Beans

Achieving the perfect stir-fried beans requires some attention to detail:

  1. High Heat: Ensure your wok or pan is hot before adding ingredients. This prevents the beans from steaming and ensures they get a nice sear.

  2. Small Batches: If making a large quantity, cook in batches to avoid overcrowding the pan, which can lower the temperature and lead to uneven cooking.

  3. Blanching: For thicker beans like green beans or yard long beans, blanching them in boiling water for a minute before stir-frying can help achieve a tender-crisp texture.

  4. Timing: Stir-fry the beans just until tender-crisp. Overcooking can result in a mushy texture and a loss of vibrant color.


Conclusion

Stir-fried beans are a delightful addition to any meal, combining the freshness and health benefits of beans with the quick, flavor-packed cooking method of stir-frying. Whether enjoyed as a simple side or as part of a more complex dish, stir-fried beans offer a versatile and nutritious option that can be tailored to suit a variety of culinary traditions and personal tastes. With the right techniques and a little creativity, anyone can master the art of stir-frying beans and enjoy a delicious, hea;thy dish.


Ingredients

  1. Beans – 250g

  2. Onion thin sliced- 1 big

  3. Green chilli – 1

  4. Turmeric powder- 1/4 teaspoon

  5. Pepper powder- 1/2 teaspoon

  6. Curry leaves – 1 sprig

  7. Coconut oil – 1 teaspoon

  8. Salt – as per your taste

Method of preparation

  1. Wash the beans and discard the edges

  2. Cut it in 2 inch long pieces

  3. Pressure cook the beans by adding 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. Take the cooked beans and keep aside

  6. Heat oil in a kadai

  7. Add sliced onion

  8. Once the onion becomes transparent, add green chilli and curry leaves

  9. Add turmeric powder and pepper powder to it

  10. Add cooked beans and season it with salt

  11. Stir fry the beans for 3 to 4 minutes

  12. Check and adjust the salt

  13. Serve hot along with Rice.

NB :

  1. Remove the beans from pressure cooker after one whistle ,else the beans will get over cooked and will lose its color

  2. Use coconut oil for the best taste

  3. You can also add 2 tbsp of coconut slices along with beans.

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