Green Beans With Sesame Seeds Served with Chapathis
- 250 grams green beans
- 1 small tomato, deseeded and finely chopped
- 2 teaspoons sesame seeds
- 1 medium size onion, chopped
- 3 to 4 cloves of garlic
- 1/4 teaspoon coriander powder
- 1/4 teaspoon chili powder
- A pinch of turmeric powder
- 1/2 teaspoon cumin seeds
- 1 tablespoon kasuri methi
- 1/4 teaspoon sesame seeds for garnish
|Serving Size||1 Serving||Per Serving%||Daily Value*|
|Calories||229||Calories from Fat||45|
|Total Fat||5.0g8%||Saturated Fat||0.8g4%|
|Serving Size||1 Serving|
|Per Serving%||Daily Value*|
|Calories from Fat||45|
Cut the beans into long strips.
Grind the sesame seeds, coriander powder, red chili powder, turmeric powder, cumin seeds, garlic and onion into a smooth paste using 1 tablespoon water.
In a wok, dry roast the sesame seeds which we have taken for garnishing and keep it aside.
In the same wok, add oil and throw in the ground paste and sauté for 2 minutes on a low flame. Add the kasoori methi and tomatoes. Sauté for a minute. Add the green beans and mix well. Cover and cook for 15 minutes, stirring in between. If needed, sprinkle a little water in between. Do not over cook the beans, it needs to have a crunch.
Garnish with dry roasted sesame seeds. Enjoy with chapathis.
Green Beans are a very good ingredient to add to your daily diet. Here are a few benefits listed down:
Antioxidant Support from Green Beans – In addition to conventional antioxidant nutrients like vitamin C and beta-carotene, green beans contain important amounts of the antioxidant mineral manganese. But the area of phytonutrients is where green beans really shine through in their antioxidant value. Green beans contain a wide variety of carotenoids (including lutein, beta-carotene, violaxanthin, and neoxanthin) and flavonoids (including quercetin, kaemferol, catechins, epicatechins, and procyanidins) that have all been shown to have health-supportive antioxidant properties.
Cardiovascular Benefits – the antioxidant support provided by green beans provides us with some direct cardiovascular benefits. Improvement in levels of blood fats and better protection of these fats from oxygen damage has been shown to result from green bean intake.
The strong carotenoid and flavenoid content – of green beans also appears to give this vegetable some potentially unique anti-inflammatory benefits.
This dish is: Low in saturated fat, No cholesterol, Very low in sodium, High in calcium, Very high in dietary fiber, Very high in iron, High in manganese, High in magnesium, High in phosphorus, High in potassium, High in thiamin, Very high in vitamin A, High in vitamin B6 and Very high in vitamin C.