French Beans Foogath
by Tarla Dalal
French beans foogath recipe | Goan style French beans foogath | healthy South Indian stir fry | Jain French beans dry sabzi | with 20 amazing images.
French beans foogath, also known as French bean stir-fry, is a popular and nutritious Indian dish that showcases the versatility of French beans. This flavorful and aromatic dish is a perfect accompaniment to rice, roti, or naan.
South Indian style French bean foogath is a dry steamed dish where the green beans are beautifully cooked until tender with spices like mustard seeds, urad dal, chana dal, green chilies and later finished with some curry leaves and freshly grated coconut.
Goan style French beans foogath is a delicious, healthy South Indian side dish that makes a great side dish in your everyday meal. French beans foogath recipe is easy and quick to make, also go well in school/ office lunches and can be eaten with any meal.
Is French Beans Foogath low in carbs ? Yes. French Beans Foogath has 8.2 grams of carbs, 3 % of RDA.
Pro tips for French beans foogath. 1. Coconut provides a creamy and smooth texture that complements the crispiness of the French beans. Coconut adds a subtle sweetness that balances the bitterness of the French beans. 2. When cooked, soaked chana dal adds a soft and creamy texture to the foogath, contrasting with the crispness of the French beans.
Enjoy French beans foogath recipe | Goan style French beans foogath | healthy South Indian stir fry | Jain French beans dry sabzi | with step by step photos.
French Beans Foogath recipe - How to make French Beans Foogath
Preparation Time: Cooking Time: Total Time:
Makes 3 servings
For French Beans Foogath
2 cups stringed and diagonally cut french beans
1 1/2 tsp coconut oil or oil
1/2 tsp mustard seeds ( rai / sarson)
1 tsp soaked urad dal (spit black gram)
2 tbsp soaked chana dal (split bengal gram)
4 to 6 curry leaves (kadi patta)
1/4 tsp asafoetida (hing)
2 slit green chillies
salt to taste
1/4 tsp turmeric powder (haldi)
1/4 cup grated coconut
2 tbsp chopped coriander (dhania)
For french beans foogath
- For french beans foogath
- To make {span class="bold1"}french beans foogath{/span}, heat the coconut oil or oil in a broad non-stick pan. Add the mustard seeds.
- When the seeds crackle, add the urad dal, chana dal, curry leaves, asafoetida and green chillies and sauté on a medium flame for a few seconds
- Add the french beans, salt and 3 tbsp of water, mix well and cover and cook on a slow flame for 10 minutes, while stirring occasionally.
- Add the grated coconut and coriander, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
- Serve the {span class="bold1"}french beans foogath{/span} hot.
French Beans Foogath Video by Tarla Dalal
like French beans foogath
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like French beans foogath recipe | Goan style French beans foogath | South Indian stir fry | then see then see our Indian stir fry recipes and some recipes we love.
- French bean and chana dal stir-fry recipe | fansi chana dal stir fry | healthy beans poriyal |
- Indian cauliflower stir fry recipe | 15 minute cauliflower stir fry | healthy cauliflower stir fry | low carb cauliflower stir fry |
what is French beans foogath made of ?
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what is French beans foogath made of ? See below image of list of ingredients for French beans foogath.
benefits of French beans
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Absolutely less in calories and carbs : 1 cup of French beans, fansi provides only about 34 calories and 6 g of carbs. For all the calorie and weight conscious people, this bean is a boon. See: 15 Health Benefits of French Beans, Fansi.
soaking urad dal and chana dal
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Soak the urad dal and chana dal in enough water for 1 hour.
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Drain and keep aside the soaked urad dal and chana dal.
making French beans foogath
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Heat 1 1/2 tsp coconut oil or oil in a broad non-stick pan. Use coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.
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Add 1/2 tsp mustard seeds ( rai / sarson).
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Cook for a few seconds and let the seeds crackle.
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Add 1 tsp soaked urad dal (spit black gram). When cooked, urad dal breaks down into a creamy texture that complements the crispness of the French beans.
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Add 2 tbsp soaked chana dal (split bengal gram). When cooked, soaked chana dal adds a soft and creamy texture to the foogath, contrasting with the crispness of the French beans.
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Add 4 to 6 curry leaves (kadi patta). Curry leaves are typically used in South Indian cuisine.
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Add 1/4 tsp asafoetida (hing).
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Add 2 slit green chillies. Green chilies add a spicy and tangy flavor that complements the earthy taste of French beans.
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Sauté on a medium flame for a few seconds.
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Add 2 cups stringed and diagonally cut french beans. They have a crisp texture that holds up well in stir-fries, adding a satisfying crunch. French Beans are 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.
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Add salt to taste.
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Add 3 tbsp of water.
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Mix well.
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Cover and cook on a slow flame for 10 minutes, while stirring occasionally.
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After cooking for 10 minutes.
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Add 1/4 cup grated coconut. Coconut provides a creamy and smooth texture that complements the crispiness of the French beans. Coconut adds a subtle sweetness that balances the bitterness of the French beans.
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Add 2 tbsp chopped coriander (dhania). Coriander adds a fresh, herbaceous flavor that complements the earthy taste of French beans.
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Cook on a medium flame for 2 minutes, while stirring occasionally.
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Serve French beans foogath | Goan style French beans foogath | South Indian stir fry | hot.
pro tips for French beans foogath
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By chopping the French beans and using 1/2 tsp turmeric powder (haldi) you get Jain French beans foogath.
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Use coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.
-
Add 2 cups stringed and diagonally cut french beans. They have a crisp texture that holds up well in stir-fries, adding a satisfying crunch. French Beans are 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.
benefits of French beans foogath
- Goan style French beans foogath is rich in folic acid and a low carb sabzi.
| Energy | 104 cal |
| Protein | 3 g |
| Carbohydrates | 8.2 g |
| Fiber | 3.5 g |
| Fat | 6.5 g |
| Cholesterol | 0 mg |
| Vitamin A | 274.7 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.5 mg |
| Vitamin C | 22.2 mg |
| Folic Acid | 46.9 mcg |
| Calcium | 48.3 mg |
| Iron | 0.9 mg |
| Magnesium | 41 mg |
| Phosphorus | 62.9 mg |
| Sodium | 10.2 mg |
| Potassium | 172.1 mg |
| Zinc | 0.5 mg |
The tempering of dals and spices adds to the flavour of the original foogath. Instead of the beans foogath, the twist of dals gives a great mouth feel. Coconut and coriander is a taste changer, definitely in a good way..
I love the french beans cooked this way.
Chopped French beans cooked with Chana dal and grated coconut. Non spicy and tasty.