Karamani Poriyal – Yard Long Bean Stir Fry

This is a simple stir fry and can be served with rice and also as a dry subzi with roti. Yard long beans are good source of protein, vitamin A, thiamin, riboflavin, iron, phosphorus, and potassium, and a very good source for vitamin C, folate, magnesium and manganese. This is a tasty and nutritious vegetable but most of us seldom cooks it. I am going to be a regular user of this vegetable from now on. You can simply blanch this vegetable and add it to your curries or stir fry.

Ingredients:

• Karamani or long beans – 1 lb (1/2 kg)
• Oil – 2 tsp
• Mustard seeds – 1 tsp
• Urad dal – 1 tsp
• Few curry leaves
• Shredded coconut – 3 tbsp
• Ginger – 1/2 inch piece
• Garlic cloves – 3
• Fennel seeds – 1 tsp
• Dry red chilies – 2 (adjust to taste)

1. Chop the ends of the beans and cut into 1  1/2 inch pieces.
2. Boil water and add the cut beans to it and cook for 3 to 4 minutes. Have an ice bath ready and plunge the beans into it to stop cooking.
3. Grind coconut, ginger, garlic, fennel seeds and red chilies to a coarse paste.
4. Heat oil in a pan and add mustard seeds. When it splutter add urad dal and curry leaves.
5. When urad dal is golden add drained beans and saute for 3 to 4 minutes or cover and cook until tender.
6. Add ground mixture and cook for 5 minutes or until everything comes together.
7. Serve with steamed rice and sambar/rasam or any rice variety.