Easy Way To Cook Beans In 20 Minutes

Good old beans are amongst the healthiest foods to include in our diet. Today I will tell you about /chawli / cholafali which is vastly grown here locally and a quick and easy recipe to cook it.

Beans or commonly called as French beans in English comes from family of beans named Phaseolus Vulgaris is another green vegetable which is a staple vegetable for many. They may vary in size and colour around the world. With its fan base spread all over the world, you can see them being used in many recipes. Since it is easy to prepare and takes less time to cook it has become favourite of many. This vegetable is very versatile and can be cultivated in many different climates, this has made it even more popular. People even plant them in their backyard and the hard work pays off when they get freshly grown crop that can be added in salads or can simply be prepared as a vegetable.

Benefits of Beans

Loaded with high fibre content it keeps the heart healthy by keeping the LDL cholesterol (bad cholesterol) under control. Fibre in beans also keeps the gut healthy by boosting the digestive system and prevents infections. Vitamins and minerals like B and K ,calcium, magnesium, potassium, phosphorous and zinc helps in development of bones and reduces depression. They also acts as antioxidants that keeps the toxic levels under control within our system giving boost to the immunity. Include these green vegetables to your daily diet and they will make sure that your vision will always be sharp. Iron plays an important role in the production of red blood cells, while lack of iron leads to anaemia. The good news is that beans are natural source of Iron which boosts the supply of this vital mineral thus preventing diseases like anaemia.

I have prepared a different version of Beans. I have made it even healthier and tastier, you too would like to taste this wonderful and mouth-watering recipe, won’t you? So keep reading till the end. I am going to share all the details and steps in coming sections. I have used beans in this recipe along with peanuts, potatoes, carrots, onion and fresh corns. If you don’t have fresh corns you can use frozen corns instead. The combination of all these ingredients makes the dish even more palatable and colourful. I have tempered this recipe enhancing the flavour even more. Apart from flavours and aroma you are getting loads of benefits in form of vitamins and minerals.  I will be sharing all the details along with the step by step guide in coming paras.

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Ingredients

1 cup long beans/chola phalli/chawli cut in long batons

1 cup potatoes peeled and cut in batons

1/2 cup carrots cut in batons

1/2 cup or 1 large onion cut in slices

1/2 cup corn kernels fresh or frozen

1/4 cup kachi moofali/groundnuts raw

1/2 tsp. salt

1/4 tsp. pepper

For tadka/tempering:

1 bay leaf

1 green cardamom broken

2 whole cloves

2 whole red chilli

1 stick cinnamon

1/4 tsp. jeera cumin whole

1 tsp. coriander powder

2 pinches of turmeric optional

2 tbsp. oil

Step By Step (photo wise)

Step 1

Heat 2 tbsp oil in a heavy bottomed pan.

Add all the tempering tadka ingredients and keep stirring for 30-40 seconds.

Step 2

Add onions and stir for 30 -40 seconds.

Add groundnuts and stir for a minute.

Step 3

Add potatoes salt and pepper and stir for 30 seconds.

Now add carrots, beans and corn stir well for a minute.

Step 4

Add 1/4th cup water.

Cover and cook for 10-15 mins.

Step 5

Open the lid after 10 minutes.

The water should have evaporated and vegetables would be soft and cooked.

Step 6

Put off the gas and serve hot.

Step By Step (Video)

Method

1) Heat 2 tbsp. oil in a heavy bottomed pan.

2) Add all the tempering tadka ingredients and keep stirring for 30-40 seconds.

3) Add onions and stir for 30 -40 seconds.

4) Add ground nuts and stir for a minute.

5) Add potatoes salt and pepper and stir for 30 seconds.

6) Now add carrots, beans and corn stir well for a minute.

7) Add 1/4th cup water and cover and cook for 10-15 minutes.

8) Open the lid after 10 minutes. The water should have evaporated and vegetables soft. Put off the gas and serve hot.

Conclusion

To summarize in short beans are rich source of protein. The fibre content in them prevents cardiovascular disease. They are rich in vitamins and minerals like B and K, Calcium, Magnesium, potassium, phosphorous and zinc. They are grown in many climates and this has made them favourite vegetable of many all across the world. One can use oil/ desi ghee to cook.