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
- •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)
- •2 tbsp Grated coconut (optional, for South Indian style)
- •1 pinch Asafoetida (hing)
Step-by-step instructions
Step 1 · Wash and trim the green beans (phaliya)
Wash and trim the green beans (phaliya). Cut them into 1-inch pieces.
Step 2 · Bring 3 cups of water to boil in a patila (deep pan)
Bring 3 cups of water to boil in a patila (deep pan). Add turmeric powder and salt.
Step 3 · Add the beans to the boiling water
Add the beans to the boiling water. Cook for 10-12 minutes until tender but not mushy.
Step 4 · Drain the beans and set aside
Drain the beans and set aside. Heat oil in a tadka pan, add mustard seeds, let them splutter.
Step 5 · Add curry leaves
Add curry leaves, chopped green chilli, and a pinch of asafoetida (hing) to the pan. Sauté for 30 seconds.
Step 6 · Add the boiled beans to the pan
Add the boiled beans to the pan. Toss well to coat beans with tadka.
Step 7 · Optionally
Optionally, sprinkle grated coconut for a South Indian touch. Serve hot.
Why this recipe 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.
A note on tradition
Boiled Beans are commonly prepared in South India, especially during festivals like Pongal, where fresh seasonal produce is highlighted. In Maharashtra and Gujarat, beans are part of daily thali meals, often served with roti or dal. The simplicity of this dish makes it popular for fasting days (vrat) and as a healthy lunchbox option. Its versatility allows for regional adaptations using local spices and ingredients.