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Boiled Beans
Lunch • India
How to Make Boiled Beans (Traditional & Healthy Version)
Boiled Beans, known as 'ubla hua phaliya' in Hindi, are a staple in Indian vegetarian cuisine. This dish is often prepared in homes across India, especially in the South and West, where beans are abundant and form an integral part of daily meals. The recipe is simple yet flavorful, highlighting the natural taste and texture of fresh beans. Boiled Beans are commonly enjoyed during lunch, served as a side dish with roti, rice, or dal, making it a versatile and healthy addition to any meal. In India, beans are often seasoned with basic spices and tempered with tadka (tempering of mustard seeds and curry leaves), which enhances their aroma and taste. This dish is particularly favored during the festival of Pongal in Tamil Nadu, where seasonal vegetables are celebrated. Boiled Beans are not only delicious but also carry the essence of tradition, reflecting India's focus on fresh, locally sourced produce and minimalistic cooking. The subtle spicing allows the beans to shine, making it a great choice for those seeking a nutritious, low-calorie option.
Ingredients(for 1 bowl (approx. 150g cooked beans))
- 2 cups Green beans (phaliya (string beans))
- 3 cups Water
- 1/2 tsp Salt (namak)
- 1/4 tsp Turmeric powder (haldi)
- 1/2 tsp Mustard seeds (rai)
- 8-10 Curry leaves (kadi patta)
- 1 tsp Oil (preferably mustard or coconut oil)
- 1 Green chilli (hari mirch, finely chopped) - optional
- 2 tbsp Grated coconut (optional, for South Indian style) - optional
- 1 pinch Asafoetida (hing) - optional
Instructions
- 1
Wash and trim the green beans (phaliya). Cut them into 1-inch pieces.
5 minutes
Ensure beans are fresh and tender for best taste.
- 2
Bring 3 cups of water to boil in a patila (deep pan). Add turmeric powder and salt.
3 minutes
Adding haldi enhances color and nutrition.
- 3
Add the beans to the boiling water. Cook for 10-12 minutes until tender but not mushy.
12 minutes
Do not overcook; beans should retain a slight crunch.
- 4
Drain the beans and set aside. Heat oil in a tadka pan, add mustard seeds, let them splutter.
2 minutes
Use mustard oil for authentic flavor.
Why This Dish is Healthy
This recipe is naturally low in calories and saturated fat, with minimal oil and no heavy sauces. The use of fresh beans ensures a high fiber content, aiding in digestion and promoting satiety. With optional coconut and spice tempering, it maintains flavor without compromising on health, making it perfect for calorie-conscious individuals and those following vegetarian or vegan diets.
Boiled Beans are rich in dietary fiber, vitamins A, C, and K, and minerals like potassium and magnesium. They provide a good amount of plant-based protein while being low in calories and fat, making them ideal for weight management. The turmeric and curry leaves offer antioxidant properties, supporting immunity and digestive health. This dish is gluten-free, high in micronutrients, and suitable for those looking to boost their daily vegetable intake.
Pro Tips
- 💡Tip 1: Use tender, fresh beans for best flavor and nutrition.
- 💡Tip 2: Add tadka just before serving to retain aroma.
- 💡Tip 3: If using coconut, grate fresh instead of desiccated for authentic taste.
Storage & Serving
Store cooled Boiled Beans in an airtight container in the refrigerator for up to 2 days. Reheat in a pan or microwave before serving. Avoid freezing, as texture may change.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 120.0 kcal |
