Beans are a super healthy, super versatile and super affordable food. Beans are high in antioxidants, fiber, protein, vitamin B, iron, magnesium, potassium, copper and zinc. Eating beans regularly may decrease the risk of diabetes, heart disease, colorectal cancer, and helps with weight management. On the other hand, beetroots are high in immune-boosting vitamin C, fiber, and essential minerals like potassium and manganese. Beets also contain the vitamin B folate, which helps reduce the risk of birth defects. A combination of these super veggies as beans carrot thoran gives us immense health benefits.
Now that we know the benefits of these veggies, let’s move on to the recipe….
Ingredients
- 1 packet Beans
- 2 medium Carrots
- 2 tsps. Oil
- 1/2 tsp. Mustard seeds
- 2 Dried red chillies
- 1 cup Grated coconut
- 1/2 tsp. Turmeric powder
- 1 tsp. Chilli powder
- 2 Pearl onions, chopped
- 1 Garlic clove
- A tsp. cumin
- 1 tsp. Urad dal
- Curry leaves, a sprig
- Salt, to taste
Method
- Peel and finely chop carrots. I used a food processor to chop them. Chop beans to small sizes.
- Grind the grated coconut, cumin, and garlic cloves in a mixer.
- Heat oil in a pan. Add mustard seeds and let them crackle. Then add urad dal, curry leaves and red chilli. Next add the chopped onions.
- When the onions turn translucent, add the finely chopped beans, carrot, turmeric, chilli powder and enough salt. Mix well. Sprinkle 2 – 3 tbsp water and cover and cook for 8 – 10 minutes at medium-low heat, stirring occasionally until the veggies are done. Open the lid and cook for a minute until water evaporates completely.
- To the cooked veggies add the ground mix of coconut. Mix well and allow to cook for 10-15 seconds.
- Yummy beans-carrot thoran is ready ! Serve with rice and any other side-dishes.