Curried Green Beans / Green Beans Curry [Dairy free, Gluten free, Grain free, Sugar free]

 

Humble green beans...they've got to be the most under-rated vegetable in my opinion! Also known as French beans or string beans, they are extremely low in carbohydrates and calories - 30 calories per 100g,  and don't hold much dietary fibre but are good tasting, all the same!

I am grateful for growing up in the Indian 'burbs amidst the rolling hills of beautiful KwaZulu Natal -greatful for the experience of the weekly fresh produce markets that we purchased all our fresh fruit and veggies from and grateful that I was taught early in my life to thinly slice the freshest of green beans (I often slice while catching up on the Series channels - and the sharper the small knife, the finer the slice), instead or using the frozen variety - I have never been attracted to the frozen beans in the supermarkets, for the very reasons I mention - extremely greatful for this!!!

Through my low fat eating days many moons ago, green beans featured often in my meals, the bland steamed or oven-grilled with garlic kind.  In the past few months I have experienced the pleasures of eating green beans that feature often as a side vegetable item to my meals, in a curried version.  Using minimal ingredients, a delightful curry is cooked - adding much sought after variety to my meals.  Kwazulu Natal Indians are know for their Saturday offerings of green beans and lamb curries, green beans and minced lamb curries and the delectably devine Cabbage and (Lamb) Mutton curry...the variant I cooked earlier in my journey and blogged, was with red cabbage - equally devine!

This is a simple, yet fine tasting curry, that is apt for those who enjoy curry and green beans, the fresh, garden-picked variety will be perfect for this meal! Remember, never frozen, always fresh!

Fresh Green beans

Green beans, topped and tailed, hand sliced and washed

Ingredients

350g green beans, finely sliced and washed
1-2 tbslp ghee or olive oil [ I used ghee as it gives this curry a full-bodied taste]
1 medium onion, thinly sliced
1 small-medium tomato, grated
1 tsp chilli powder
1/2 - 1 tsp finely ground fresh garlic
Himalayan or Sea salt to taste
Optional
Green chilli, slivered
curry leaves
Sweet potato
**Should you wish to omit the chilli powder and tomato, add to the onion and garlic mix 1/4 tsp cumin seeds and a seeded dry red cayenne pepper for flavour

Here's How

• Add the ghee or olive oil to a medium sized non-stick pot on medium heat, once the oil is hot, add in the onion, green chilli, ground fresh garlic and curry leaves and braise until the onions are soft and translucent

• Now add in in your chilli powder and mix until the onion mix is well coated.

• This mix is now ready for the addition of the fresh green beans and grated tomato, salt to taste and if using sweet potato that is evenly diced, you may add it now.

 

• Mix all the ingredients well, cover and cook for 20-25 minutes until the green beans are cooked - past the crispy crunchy taste test stage and is soft and has absorbed the curry flavouring. You may require 2-3 tablespoons of water during the cooking stage but in most instances this is not required, if cooking on medium heat and with a lid covering during the cooking.  The tomato will keep the curry moist.



 

Serve as desired, as a side accompaniment to your protein or as a filling to your breakfast eggs or omelette.