Beans Upkari
A simple and comforting Konkani stir-fry featuring tender green beans, fresh coconut, and a classic South Indian tempering. This quick and healthy side dish comes together in under 30 minutes and pairs perfectly with rice and dal.
For 4 servings
7 steps. 15 minutes total.
- 1
Step 1
- a.Prepare the green beans by washing them thoroughly, trimming the ends, and chopping them into uniform 1-inch pieces. Set aside.
- 2
Heat the coconut oil in a wide pan or kadai over medium heat
- a.Once hot, add the mustard seeds. When they begin to splutter (about 30 seconds), add the urad dal and sauté until it turns a light golden brown, which takes about 1 minute.
- 3
Add the broken dried red chillies, curry leaves, and hing to the pan
- a.Sauté for another 30 seconds until the curry leaves are crisp and the spices are fragrant.
- 4
Immediately add the chopped green beans and salt to the pan
- a.Stir well to coat the beans evenly with the tempering. Sprinkle 3 tablespoons of water over the beans.
- 5
Step 5
- a.Cover the pan with a lid, reduce the heat to low-medium, and let the beans steam for 10-12 minutes. Stir occasionally to prevent sticking. Cook until they are tender but still retain a slight crunch.
- 6
Step 6
- a.Once the beans are cooked, add the fresh grated coconut and optional jaggery powder. Mix everything gently and cook uncovered for 2 more minutes to allow the flavors to meld together.
- 7
Step 7
- a.Serve the Beans Upkari hot as a side dish with steamed rice and dal, sambar, or rasam.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Do not overcook the beans; they should be tender-crisp for the best texture.
- 2Using fresh, tender green beans will yield the most flavorful result. If unavailable, you can use frozen green beans, but thaw them first and pat them dry.
- 3Freshly grated coconut is essential for the authentic taste. Avoid using desiccated or sweetened coconut flakes.
- 4The small amount of water is for steaming. Adding too much will make the dish soggy.
- 5Ensure the mustard seeds have fully spluttered before adding other ingredients to release their full flavor.
Adapt it for your goals.
Add Vegetables
Incorporate finely chopped carrots or shredded cabbage along with the green beans for added texture and nutrients. Adjust cooking time as needed.
Increase SpiceIncrease Spice
For a spicier version, add 1-2 finely chopped green chillies along with the curry leaves during the tempering.
Add ProteinAdd Protein
Add 1 tablespoon of chana dal along with the urad dal during tempering for an extra crunch and protein boost.
Add TurmericAdd Turmeric
A pinch of turmeric powder (1/4 tsp) can be added with the salt for a warm color and earthy flavor.
Why this is on our healthy list.
Rich in Dietary Fiber
Green beans are an excellent source of dietary fiber, which promotes healthy digestion, aids in regular bowel movements, and helps maintain stable blood sugar levels.
Supports Heart Health
This dish is plant-based, naturally cholesterol-free, and uses coconut oil, which contains medium-chain triglycerides (MCTs). Its high fiber content also contributes to cardiovascular health.
Packed with Vitamins
Green beans provide essential vitamins like Vitamin K, crucial for bone health and blood clotting, and Vitamin C, a powerful antioxidant that boosts the immune system.
Aids in Weight Management
Being low in calories and high in fiber, Beans Upkari can help you feel full and satisfied, making it a great addition to a weight management diet.
Frequently asked questions
Yes, Beans Upkari is very healthy. It is rich in fiber from green beans, contains healthy fats from coconut, and is lightly spiced. It's a low-calorie, plant-based dish packed with vitamins and minerals.