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Green Beans Indian-Style

:  EatingWell for a Healthy Heart Cookbook (2008)

Your rating: None Average: 3.4 (10 votes)

Spiced with fragrant mustard seeds, coriander and ginger, these Indian-style green beans are a delicious accompaniment to roast lamb. Cauliflower may also be cooked this way.


READER'S COMMENT:
"This was unbelievably good and easy. Of course summer green beans makes a difference, but the flavors were lovely. I did use a red onion and the colors were lovely too. "
Green Beans Indian-Style Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High fiber | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1 1/2 teaspoons canola oil
  • 1 teaspoon mustard seeds
  • 1 pound green beans, trimmed, cut diagonally into 1” pieces
  • 2 medium carrots, peeled and sliced
  • 1 small onion, chopped
  • 1 teaspoon salt
  • 1 teaspoon ground coriander
  • 1/8 teaspoon ground ginger
  • 2 tablespoons lemon juice

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Preparation

  1. Heat oil in a large nonstick skillet over medium-high heat. Add mustard seeds and sauté for 30 seconds, or until they start to pop. Stir in beans, carrots and onions and cook, stirring constantly, for 5 minutes. Stir in salt, coriander and ginger. Reduce heat to low, cover and cook, stirring often, for 8 to 10 minutes, or until the beans are tender-crisp. Stir in lemon juice and serve.

Nutrition

Per serving: 76 calories; 2 g fat ( 0 g sat , 1 g mono ); 0 mg cholesterol; 14 g carbohydrates; 3 g protein; 5 g fiber; 610 mg sodium; 376 mg potassium.

Nutrition Bonus: Vitamin A (120% daily value), Vitamin C (40% dv).

Carbohydrate Servings: 1

Exchanges: 2 vegetable, 1/2 fat


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Recipe Categories

Ethnic/Regional
Indian
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High fiber
Gluten free
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
4
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Quick (total 30 min. or less)
Vegan
Vegetarian
Type of Dish
Side dish, vegetable
Publication
EatingWell for a Healthy Heart Cookbook (2008)
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