Beans Upkari (French beans stir fry)

beans upkari

Beans upkari is a simple green beans or French beans stir fry, seasoned or tempered with mustard seeds, dry red chillies and a sprinkling of grated coconut.

Just like dalithoy is a staple dal dish of the Konkani Hindu community of Mangalore, beans upkari is a standard vegetable stir fry, which almost always accompanies a simple meal of dalithoy and rice.

Upkari is “stir fry” in Konkani and it can be made with any other vegetable like potato, carrots, beetroot, peas etc. Beans upkari is a very quick dish and we normally cook this just before having our meal as it cooks very fast and the beans taste their best when they are still crunchy and retain their dark green color.  Grated coconut enhances the taste and gives it a slight sweet taste and texture!!

Beans Upkari (French beans stir fry)
Serves 2
Beans upkari is a simple green beans or French beans stir fry, seasoned or tempered with mustard seeds, dry red chillies and a sprinkling of grated coconut.
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Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Prep Time
5 min
Cook Time
5 min
Total Time
10 min
126 calories
10 g
0 g
9 g
2 g
2 g
135 g
285 g
5 g
0 g
7 g
Nutrition Facts
Serving Size
135g
Servings
2
Amount Per Serving
Calories 126
Calories from Fat 80
% Daily Value *
Total Fat 9g
14%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 0mg
0%
Sodium 285mg
12%
Total Carbohydrates 10g
3%
Dietary Fiber 3g
13%
Sugars 5g
Protein 2g
Vitamin A
14%
Vitamin C
111%
Calcium
4%
Iron
7%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 cup chopped green beans
  2. 1 tablespoon oil (preferably coconut oil)
  3. ½ teaspoon mustard seeds
  4. 2 dry red chillies, broken into bits
  5. Salt to taste
  6. 2 tablespoons grated coconut
Instructions
  1. In a kadai or wok, heat the oil. Add the mustard seeds and when they start to splutter, add the dry red chillies and stir for a few seconds.
  2. Stir in the chopped green beans and salt to taste. Mix well, sprinkle some water and cook for a few minutes, covered. If the beans are tender, they will cook within 3 to 5 minutes.
  3. Do not overcook. They should become tender but still have the crunch in them.
  4. Garnish with grated coconut, mix well and heat through.
  5. Remove from flame and serve immediately with rice and dalithoy or as a side dish with any meal.
beta
calories
126
fat
9g
protein
2g
carbs
10g
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Curry and Vanilla http://www.curryandvanilla.com/

Step-by-step method:

In a kadai or wok, heat the oil.  Add the mustard seeds and when they start to splutter, add the dry red chillies and stir for a few seconds.

IMG_1292

Stir in the chopped green beans and salt to taste.  Mix well, sprinkle some water and cook for a few minutes, covered.  If the beans are tender, they will cook within 3 to 5 minutes.

IMG_1293

 

Do not overcook.  They should become tender but still have the crunch in them.

Garnish with grated coconut, mix well and heat through.

IMG_1297

Remove from flame and serve immediately with rice and dalithoy or as a side dish with any meal.

Note:

Try not to overcook this vegetable, it tastes best when it still has a crunch to it and has maintained it’s dark green color.

You can omit the coconut, if not preferable.

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