We all know that greens are an essential part of our diet. I know – yawn! Anyone wanting to get healthier needs to factor them in. But oh dear, they are so boring. I never used to eat greens but when I started having digestive issues I realised I needed to eat more to keep my gut healthy and get the nutrients I need. But I had to find a way to make greens more palatable and interesting, otherwise I knew I wouldn’t be able to keep them as a regular feature in my diet! It goes with my entire aim of making healthy food tasty and delicious and hopefully after you try my recipes you will agree with me too!
My parents are Indian but born in East Africa. So whilst Indian food tends to have a lot of sauces, curries and dahls, the East African twist of my Mother’s cooking tends to mean vegetable dishes are more dry and don’t have much sauce. I personally love this because it means the dishes can accompany almost anything. I tend not to overpower the vegetables with too strong flavours from the spices, so you can serve this with other types of food not just Indian!
This dish is really quick and easy and you can substitute the green beans for any sturdy vegetable – broccoli, peas, asparagus, kale, cabbage – it really is whatever you fancy!
A tip on tomato puree. It is always better to add this at the start of the cooking process to allow the tomato puree to cook properly. This removes any bitterness and will bring out the sweetness of the tomatoes in the paste.
Again this is vegan, dairy-free, gluten-free and vegetarian. Keeping those allergens in check 😉
1.5 tsp Coconut Oil
200g Green beans, finely chopped
1 tsp Mustard Seeds
Fresh Green Chilies, finely chopped, to taste (I use 1 or 2 normally)
1 onion, finely chopped
1 tbsp. Tomato Puree
1 tsp Turmeric
1 tsp. Cumin powder
1 tsp. Coriander Powder
Splash of water
Juice of half a lime or lemon
Handful of fresh coriander
- Heat the coconut oil in the pan over a medium heat and add the mustard seeds
- Once they start to pop add in the chopped chillies and onions
- Once the onions are soft, add the green beans
- Stir fry for a minute and add the tomato paste and spices
- Cook for a few more minutes with the lid off, stirring frequently and then add a splash of water
- Cover the pan and let the steam fro the water cook the beans through, on a low heat for 5 to 10 minutes
- Once the green beans are cooked (I like to keep them slightly al dente), turn off the heat, add the lime juice and fresh coriander
You can serve this as a main dish with some steamed rice (variations on steamed rice can also be found in my post The Mystery of Rice) or as a side dish with chicken or fish. Delicious!