dish
Green Beans and Coconut Thoran

8
Serves
100
Calories
13
Nutrients
12
Vitamins

Ingredients

2 tablespoons olive oil
1/2 teaspoon mustard seeds
1 large onion , chopped
2 cloves garlic , chopped
1 sprig curry leaf (available at Indian stores, or substitue 1 tablespoon cilantro)
1 teaspoon cumin seeds, roasted and crushed
2 pounds green beans , picked over and sliced
1 cup freshly grated coconut

Cooking Instructions

1. Heat oil in pan, add mustard seeds and cook until they begin to crackle.

2. Add onion, garlic, and curry leaf and cook until soft, about 5 minutes.

3. Stir in cumin seeds, and cook for 30 seconds.

4. Add green beans and grated coconut. Stir to coat, cover pan, and cook on low flame for 15 minutes.

5. Remove cover, add salt to taste and serve immediately.

Serving Size: 1 cup

Nutrition Information

Number of Servings: 8
Calories
100
Protein
3 g
Total Carbohydrate
15 g
Dietary Fiber
5 g
Soluble Fiber
2 g
Insoluble Fiber
3 g
Sugar
7 g
Total Fat
4 g
Saturated Fat
3 g
Monounsaturated Fat
1 g
Polyunsaturated Fat
0 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
0 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
0 g
Percent Calories from Protein
10 %
Percent Calories from Carbohydrate
54 %
Percent Calories from Fat
36 %
Vitamin A
783 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
1 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
1 mcg
Vitamin C
20 mg
Vitamin D
0 IU
Folate
43 mcg
Vitamin E
1 IU
Vitamin K
53 mcg
Pantothenic Acid
0 mg
Calcium
53 mg
Iron
2 mg
Phosphorus
57 mg
Potassium
307 mg
Sodium
105 mg
Zinc
0 mg