French Bean and Chana Dal Stir-fry

French Bean and Chana Dal Stir-fry

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A typical South Indian way of preparing French beans, perked up with soaked chana dal and flavoured with a traditional tempering. The chana dal helps provide crunch and volume to the stir-fry, as a low glycemic index alternative to other supplementary ingredients like coconut. While most vegetables can be prepared this way, the French Beans and Chana Dal Stir-Fry is especially beneficial for diabetics as the fibre present in French beans binds the glucose and slows down its absorption thereby preventing a quick rise in blood sugar levels.

French Bean and Chana Dal Stir-fry recipe - How to make French Bean and Chana Dal Stir-fry

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
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Ingredients
Method
    Method
  1. Heat the oil in a broad non-stick pan, add the onions and sauté on a medium flame for 1 minute.
  2. Add the garlic, ginger and green chillies and sauté on a medium flame for a few more seconds.
  3. Add the french beans, chana dal and salt, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
  4. Serve immediately.
Nutrient values (Abbrv) per serving
Energy70 cal
Protein2.8 g
Carbohydrates8.3 g
Fiber2.5 g
Fat2.9 g
Cholesterol0 mg
Sodium8.2 mg
French Bean and Chana Dal Stir-fry recipe with step by step photos

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Preparation for paasi paruppu

  1. To make French beans poriyal, clean and wash French beans.
  2. Drain excess water using a strainer, pat them dry.
  3. and place on a chopping board. Remove the head and tail part while removing the fibrous string if required. Club some French beans together and chop them diagonally.
  4. Place them in a deep bowl.
  5. Add enough water.
  6. Microwave on HIGH for 8 minutes. This is how it looks after cooking.
  7. Strain it using as trainer. Keep aside.
  8. Take chana dal, put in a bowl.
  9. Add enough hot water.
  10. Cover with a lid and keep it aside for 2 hours.
  11. This is how it looks after soaking.
  12. Drain it using a strainer. Keep aside.

How to make French beans and chana dal stir fry

  1. To prepare South Indian beans poriyal, heat oil in a broad non-stick pan.
  2. Once oil is hot, add onions.
  3. Sauté on a medium flame for 1 minute or until the onions are soft and pink.
  4. Add garlic.
  5. Add ginger.
  6. Add green chillies. The finely chopped aromats give a nice mouthfeel to French beans and chana dal stir fry.
  7. Sauté on a medium flame for a few more seconds.
  8. Add french beans.
  9. Add chana dal. You can even toss in some coconut if you like.
  10. Add salt.
  11. Mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
  12. Serve the French beans and chana dal stir fry immediately. Stir Fried French Beans with Kalonji, Stir Fried French Beans and Garlic, French Bean and Corn Stir Fry. are some other stir fry recipes using faansi.

Reviews

French Beans Foogath ( Good Food for Diabetes)
 on 15 Nov 12 11:45 AM
5

Chopped French beans cooked with Chana dal. Non spicy and tasty.