My family loves green beans and I usually always have some in my fridge, they love stir fried string beans and garlic with chilies. That is usually our favorite side with some sort of chicken.
Today I decided to make my favorite green bean recipe. Its quick and because it has lentils it has extra protein. For extra flavor and texture I add coconuts and green chilies.
Ingredients
- 1 pound string green beans
- 1/4 cup red masoor lentil
- 1 green chili chopped
- 1 teaspoon chili flakes
- 1/2 teaspoon chopped garlic
- 2tablespoon coconut oil
- 1/4 cup chopped cilantro
- 1/4 cup water
- salt to taste
Method
Trim the green beans and chop them in half. Heat the oil and add the garlic, green chill, red chill flakes and salt. Saute the spices and then add the washed red lentils and saute for 5 minutes. Add the green beans and keep stirring, once the lentils start sticking add the water and keep cooking
The green beans should be crunchy, add the chopped cilantro and cover the pot and let it steam for 5 more minutes.
I Served mine with whole wheat chapattis.
1 cup of fresh green beans have 2 grams of protein and 3.7 grams of fiber. They have, 17.9 mg of vitamin C, 15.8 mcg of vitamin k.
Folate is B vitamin that is needed for brain growth and it is deficient in all processed foods. Green beans have 40.7 micrograms. They also have 40.9 mg of calcium, 230 mg of potassium and 1.1 mg of iron.
Checkout this website that has all the nutrition information and rates the fruits and vegetables according to a score.
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2341/2
We need to soak the lentils before hand
I just added mine in the oil so they got roasted in the oil and when you add the water they cook.