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Cabbage and Green Beans Stir Fry
Lunch • India
How to Make Cabbage and Green Beans Stir Fry (Traditional & Healthy Version)
Cabbage and Green Beans Stir Fry, locally known as 'Kosu Beans Poriyal' in South India, is a vibrant, nutritious sabzi enjoyed across Tamil Nadu, Karnataka, and Kerala. This simple yet flavorful side dish combines finely chopped cabbage (patta gobhi) and tender green beans (french beans) with aromatic tadka of mustard seeds, curry leaves (kadi patta), and coconut, resulting in a light, fiber-rich accompaniment. Traditionally served with steaming hot rice and sambar or rasam, this stir fry is a staple in everyday South Indian lunches and is especially popular during festivals like Pongal and Onam for its sattvic, no-onion-no-garlic profile. The dish is loved for its crisp texture and subtle flavors, letting the freshness of vegetables shine. The gentle seasoning of turmeric (haldi), hing (asafoetida), and green chilies appeals to everyone, from elders seeking light meals to kids. Given its low calorie count, high fiber content, and absence of heavy spices or oil, Cabbage and Green Beans Stir Fry is an excellent choice for health-conscious eaters, those tracking macros, or anyone looking to add more greens to their Indian plate.
Ingredients(for 1 medium katori (bowl) per serving)
- 2 cups Cabbage (patta gobhi) (finely shredded)
- 1 cup Green beans (french beans) (finely chopped)
- 1 tablespoon Coconut oil (preferred for authentic flavor; use any cold-pressed oil)
- 1/2 teaspoon Mustard seeds (rai)
- 8-10 Curry leaves (kadi patta) (fresh)
- 1 Green chili (finely chopped; adjust to taste)
- 1/4 teaspoon Turmeric powder (haldi)
- a pinch Asafoetida (hing)
- to taste Salt
- 2 tablespoons Fresh grated coconut (optional, for garnish) - optional
Instructions
- 1
Wash and finely shred the cabbage (patta gobhi) and chop the green beans (french beans) evenly for uniform cooking.
5 minutes
Cut the veggies as thinly as possible for a quick, even stir fry.
- 2
Heat coconut oil in a heavy-bottomed kadhai (wok) on medium flame. Add mustard seeds (rai) and let them splutter.
2 minutes
Wait for mustard seeds to pop before adding the next ingredient for maximum aroma.
- 3
Add curry leaves (kadi patta), chopped green chili, and a pinch of hing (asafoetida). Sauté for 30 seconds till fragrant.
1 minute
Keep the flame low to avoid burning the spices.
- 4
Add the chopped green beans first. Stir and cook for 2-3 minutes, allowing them to soften slightly.
3 minutes
Cooking beans first helps retain their bright green color.
Why This Dish is Healthy
This stir fry is naturally low in calories and fat while offering a high fiber content, supporting gut health and prolonged satiety. With no refined ingredients or added sugars, it fits perfectly into weight loss, diabetic, and heart-friendly meal plans. Its plant-based protein, micronutrients, and antioxidants contribute to overall wellness, making it one of the healthiest sabzis in Indian cuisine.
Cabbage and Green Beans Stir Fry is loaded with dietary fiber, making it excellent for digestion and weight management. Cabbage is rich in vitamin C, K, and antioxidants, while green beans provide vitamin A, folate, and essential minerals like iron. Coconut oil adds healthy fats, and the use of minimal spices keeps this dish light. The absence of heavy gravies and frying ensures low calories, making it suitable for calorie tracking and balanced diets.
Pro Tips
- 💡Tip 1: Use freshly grated coconut for authentic flavor.
- 💡Tip 2: Do not overcook the vegetables to preserve nutrients and crunch.
- 💡Tip 3: For extra flavor, sprinkle a little black pepper powder before serving.
Storage & Serving
Store in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa or in a microwave before serving. Best consumed fresh for maximum crunch.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 110.0 kcal |
