French beans are high in protein and fiber, contribute to a feeling of fullness, have low calories and are a good addition for a weight loss diet. They are also a rich source of vitamins A, C, and K, Folic acid and fiber. The recipe below makes a healthy, nutritious, tasty dish.
Ingredients:
Purple French Bean pods – 200 g.
Onion – 1 no. – 50 g – chopped
Tomato – 1 no. 75 g – chopped
Tamarind paste – 50 g.
Green Chilli – 4 nos. (15 g) chopped
Ginger – 2″ piece (20 g) cut into small pieces.
Pomegranate Molasses – 1 tbsp
Turmeric Powder – 1 tsp
Sugar – 1/2 tsp
For tempering
a. Olive oil – 3 tsp
b. Mustard Seeds – 1 tsp
Salt to taste
Procedure:
a. Clean the French beans thoroughly in water. Split the pod and remove the bean seeds. Keep the bean seeds aside. The seeds can be used for another dish, such as a soup.
b. Place the bean pods in a pressure cooker and cook it till it is soft. When the pod is cold, remove the fibers at both ends of the pod by holding the top end of the pod and stripping the fiber at the end of the pod. Repeat by holding the other end and stripping away the fiber. Chop the soft pod (without fiber) into 2″ pieces. Keep aside.
b. Take a blender. Add the bean pods, chopped onion, chopped tomato, tamarind paste, chopped chilli, chopped ginger, turmeric powder, sugar and salt. Cover the lid and blend to a fine paste.
c. If you want the chutney to be more spicy, add another chilli. If you want it to be more tangy, add another tablespoon of Molassses.
c. In a small sauce pan, add the oil and place on heat. When the oil is hot add the mustard seeds and let it splutter.
d. Add to the Chutney. Mix well.
Your French Bean Chutney is ready!
Eat with rice, quinoa, cauliflower rice, roti, naan or bread. You may also use it as a dip to go with pakoras. Enjoy!!
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