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French bean and chana dal stir-fry recipe is a quick and easy healthy Indian dry sabzi suitable for all ages. Learn how to make beans stir fry diabetes friendly recipe. 

Beans poriyal is a typical South Indian way of preparing French beans, perked up with soaked chana dal and flavoured with a traditional tempering. In this fansi chana dal stir fry we have used minimum oil to cut down on calories and fat and thus make it suitable for weight loss too.

To make French bean and chana dal stir-fry, heat the oil in a broad non-stick pan, add the onions and sauté on a medium flame for 1 minute. Add the garlic, ginger and green chillies and sauté on a medium flame for a few more seconds. Add the french beans, chana dal and salt, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Serve immediately.

The chana dal helps provide crunch and volume to the beans stir fry diabetes friendly recipe, and also acts as a low glycemic index food. While most vegetables can be prepared this way, this French bean 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.

Heart patients who wish to manage cholesterol levels can also include this beans chana dal stir fry in their diet. This recipe is also a good source of magnesium – a key nutrient needed to maintain heartbeat. 

With 70 calories per serving, beans chana dal stir fry is a perfect pick at snack time and avoid that junk food loaded with refined ingredients like maida and sugar. 

Tips for French bean and chana dal stir-fry. 

1. The French beans should be balanced and chana dal should be cooked till they are just about crunchy. Do not over cook them, as a stir fry needs to be crunchy.

2. You can use coconut oil to make this stir fry too. It has MCT (medium chain triglyceride) which aids in weight loss.

3. Do not over cook the stir fry, else you might lose the texture and colour of French beans.

Is French Bean and Chana Dal Stir-fry healthy?

Yes, this recipe is good and healthy for everyone.

Let's understand the Ingredients French Bean and Chana Dal Stir-fry.

What's good in French Bean and Chana Dal Stir-fry.

French Beans ( Fansi ) : French Beans is rich in folic acid.  A deficiency of folic acid can also lead to anaemia, as like iron they are equally necessary to make red blood cells. Without enough folic acid, you can get easily tired. Pregnant women can also benefit from its folic acid count. It’s effective to achieve weight loss, overcome constipation, control blood sugar levels,  treat high cholesterol as well as prevent cancer. See here for detailed 15 benefits of french beans.

Chana Dal ( split bengal gram) : One cup of cooked Chana Dal provides 33% of your protein for the day. Chana dal is  heart and diabetic friendly, also rich in fiber. Chana dal has high amount of potassium and low amount of sodium which makes it very effective in regulating your blood pressure. Read this article on complete benefits of chana dal.

Vegetable Oils : To some vegetable oil is only soyabean oil, while some promote it as a mix of oils like soyabean, canola, sunflower, corn and other omega-6 rich oils. These are often cheaper options than many oils, but they are highly processed oils. They are undoubtedly not to be reached out for, whether you are looking for salad dressings, sautéing or cooking.  The 5 best oils used in cooking are olive oil (low temperature short time cooking), avocado oil, canola oil, coconut oil and peanut oil. You must read the super article to find the facts of  which oil is the healthiest avoid vegetable oil.

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart,  diabetics. Read the benefits of onions.

Garlic : Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other viral infections. To boost your immune system have a garlic clove a day. Garlic is a top anti viral food. The thiosulphate compound, Allicin found in garlic acts as a strong antioxidant and protects our body from damage of free radicals.  Read here for complete benefits of garlic.

 Ginger (Adrak) : Ginger is an effective cure for congestion, sore throat, cold and cough. It aids digestion and relieves constipation. Ginger was found as effective as drugs in relieving menstrual pain. Ginger is effective in decreasing the cholesterol levels in patients with high cholesterol. Ginger significantly reduces symptoms of nausea in pregnant ladies. See here for 16 Super Health Benefits of Adrak, Ginger.

Green Chillies : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli.

Can diabetics, heart patients and over weight individuals have French Bean and Chana Dal Stir-fry?

Yes, this recipe is good for diabetics, heart and weight loss.

Can healthy individuals have French Bean and Chana Dal Stir-fry ?

Yes, this is healthy subzi.

What is a healthy accompaniment to the French Bean and Chana Dal Stir-fry?

We suggest a bajra roti, jowar roti, radish nachni roti recipe , basic ragi roti recipe, and whole wheat roti to make a healthy combination.

Jowar Roti

 French Bean and Chana Dal Stir-fry is high in

1. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

2. Vitamin C :  Vitamin C is a great defence against coughs and colds.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 70 calories that come from French Bean and Chana Dal Stir-fry?

Walking (6 kmph)                               =    21 mins

Running (11 kmph)                             =     7 mins

Cycling (30 kmph)                              =     9 mins       

Swimming (2 kmph)                           =     12 mins

Note: These values are approximate and calorie burning differs in each individual.