Beans Curry - Beans stir fry - with milk - Beans koora

This beans poriyal(beans palya) is made with milk.Beans are a super healthy, super versatile and super affordable food. Beans are high in antioxidants, fiber, protein, B vitamins, iron, magnesium, potassium, copper and zinc. Eating beans regularly may decrease the risk of diabetes, heart disease, colorectal cancer, and helps with weight management. Beans are hearty, helping you feel full so you will tend to eat less. Milk is filled with  essential nutrients that benefit our health. Calcium which builds healthy bones and teeth, maintains bone mass.protein.Protein: Serves as a source of energy; builds/repairs muscle tissue.Potassium: Helps maintain a healthy blood pressure and many other essential vitamins which promotes our body health. Now we learn how to make nutritious beans curry.

Beans stir fry

Ingredients

Green Beans - 100 gm.

Milk - 1/2 cup.

onion -1 [medium size]

salt - for taste.

oil - to fry.

Mustard seeds - 1/2 tsp.

chana dal - 1/2 tsp.  urad dal - 1/2 tsp.

chilli powder - 1/2 tsp.

turmeric powder - 1/8tsp.

Preparation

• chop the beans lengthwise{cut each beans into 4 or 6 parts}

• chop the onion lengthwise and keep it aside as shown in the picture.

 Method

• Heat the oil in a pan, add mustard seeds ,when it splutters, add chana dal.
• when chana dal turns golden brown,add urad dal,when it turns light golden brown add onion saute well,till it turns golden brown colour.
• Now add green beans,saute for three to five minutes.
• Now add 1/2 cup of milk.cook it covered.simmer the stove,Stir it now and then for even cooking.
• when 3/4th of it is cooked, add chilli powder,turmeric powder and salt.
• stir frequently till it is  completely cooked.Now switch off the flame.
• It serves  as a accomplishment with rice varieties,roti and chapathi.

For carrot beans curry visit :carrot beans stir fry