Padpe Upkari
A simple and delicious Konkani-style stir-fry made with tender yardlong beans, aromatic tempering, and fresh coconut. This traditional Mangalorean side dish is quick, healthy, and pairs perfectly with rice and dal.
For 4 servings
Prepare the Beans: Wash the yardlong beans thoroughly. Trim both ends and chop them into small, uniform 1/4-inch pieces. Set aside.
Prepare the Tempering (Oggarane): Heat coconut oil in a heavy-bottomed pan or kadai over medium heat. Once the oil is hot, add the mustard seeds and allow them to splutter completely, which should take about 30 seconds.
Sauté Aromatics: To the spluttered mustard seeds, add the urad dal and sauté for about 1 minute until it turns fragrant and a light golden brown. Be careful not to burn it. Immediately add the broken dried red chilies and curry leaves, and sauté for another 30 seconds until the leaves are crisp.
Cook the Beans: Add the chopped yardlong beans to the pan. Sprinkle in the turmeric powder, asafoetida, and salt. Stir everything well to ensure the beans are evenly coated with the spices.
Steam the Beans: Sprinkle 1/4 cup of water over the beans. Cover the pan with a lid and reduce the heat to low-medium. Cook for 8-10 minutes, stirring occasionally, until the beans are tender but still retain a slight crunch. Avoid overcooking.
Finish the Dish: Once the beans are cooked and the water has evaporated, add the grated jaggery and fresh grated coconut. Mix gently to combine and cook uncovered for 2 more minutes, allowing the flavors to meld together.
Serve: Turn off the heat. Serve the Padpe 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.
- 1For the best texture, ensure the beans are tender-crisp, not mushy. They should have a slight bite.
- 2Using fresh, finely grated coconut is crucial for the authentic taste and moisture of this dish. Avoid using desiccated or frozen coconut if possible.
- 3The small amount of jaggery balances the savory and spicy flavors, a hallmark of Udupi-Mangalorean cuisine. Don't skip it for an authentic taste.
- 4To check if the beans are cooked, take a piece and press it. It should break easily but not turn to mush.
- 5Ensure the urad dal turns golden brown during tempering. This step adds a wonderful nutty aroma and a crunchy texture to the final dish.
Adapt it for your goals.
Add Lentils
For extra crunch and protein, add 1 tablespoon of chana dal along with the urad dal during the tempering process.
Add VegetablesAdd Vegetables
You can make a mixed vegetable upkari by adding finely chopped carrots or French beans along with the yardlong beans.
Spice it UpSpice it Up
For a spicier version, add 1-2 finely chopped green chilies along with the tempering.
Flavor BoostFlavor Boost
Add a pinch of sambar powder or rasam powder along with the turmeric for a different flavor profile.
Why this is on our healthy list.
High in Dietary Fiber
Yardlong beans and fresh coconut are excellent sources of dietary fiber, which is essential for promoting healthy digestion, preventing constipation, and maintaining stable blood sugar levels.
Rich in Plant-Based Nutrients
This dish is packed with vitamins and minerals from the beans, including Vitamin C, Vitamin A, and folate. The spices like turmeric provide anti-inflammatory benefits, contributing to overall wellness.
Good Source of Healthy Fats
The use of coconut oil and fresh coconut provides medium-chain triglycerides (MCTs), a type of healthy fat that can be a quick source of energy for the body and brain.
Frequently asked questions
Yes, Padpe Upkari is a very healthy dish. It is rich in dietary fiber from the yardlong beans, contains healthy fats from coconut, and uses minimal oil. The traditional spices also offer various health benefits, making it a nutritious, plant-based side dish.