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French bean and chana dal stir-fry recipe | fansi chana dal stir fry | healthy beans poriyal |
Tarla Dalal
06 December, 2024
Table of Content
French bean and chana dal stir-fry recipe is a quick and easy healthy Indian dry sabzi suitable for all ages. Learn how to make beans stir fry diabetes friendly recipe.
Beans poriyal is a typical South Indian way of preparing French beans, perked up with soaked chana dal and flavoured with a traditional tempering. In this fansi chana dal stir fry we have used minimum oil to cut down on calories and fat and thus make it suitable for weight loss too.
To make French bean and chana dal stir-fry, heat the oil in a broad non-stick pan, add the onions and sauté on a medium flame for 1 minute. Add the garlic, ginger and green chillies and sauté on a medium flame for a few more seconds. Add the french beans, chana dal and salt, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Serve immediately.
The chana dal helps provide crunch and volume to the beans stir fry diabetes friendly recipe, and also acts as a low glycemic index food. While most vegetables can be prepared this way, this French bean and chana dal stir-fry is especially beneficial for diabetics as the fibre present in French beans binds the glucose and slows down its absorption thereby preventing a quick rise in blood sugar levels.
Heart patients who wish to manage cholesterol levels can also include this beans chana dal stir fry in their diet. This recipe is also a good source of magnesium – a key nutrient needed to maintain heartbeat.
With 70 calories per serving, beans chana dal stir fry is a perfect pick at snack time and avoid that junk food loaded with refined ingredients like maida and sugar.
Tips for French bean and chana dal stir-fry. 1. The French beans should be balanced and chana dal should be cooked till they are just about crunchy. Do not over cook them, as a stir fry needs to be crunchy. 2. You can use coconut oil to make this stir fry too. It has MCT (medium chain triglyceride) which aids in weight loss. 3. Do not over cook the stir fry, else you might lose the texture and colour of French beans.
Enjoy French bean and chana dal stir-fry recipe | fansi chana dal stir fry | healthy beans poriyal | with step by step photos below.
Tags
Preparation Time
5 Mins
Cooking Time
15 Mins
Total Time
20 Mins
Makes
4 servings
Ingredients
For French Bean and Chana Dal Stir-fry
3 cups diagonally cut and blanched French beans
1/4 cup soaked and parboiled chana dal (split Bengal gram)
2 tsp oil
1/4 cup finely chopped onion
1 tsp finely chopped garlic (lehsun)
1 tsp finely chopped ginger (adrak)
1 tsp finely chopped green chillies
salt to taste
Method
- To make french bean and chana dal stir-fry, heat the oil in a broad non-stick pan, add the onions and sauté on a medium flame for 1 minute.
- Add the garlic, ginger and green chillies and sauté on a medium flame for a few more seconds.
- Add the french beans, chana dal and salt, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
- Serve the french bean and chana dal stir-fry immediately.
French Bean and Chana Dal Stir-fry recipe with step by step photos
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Stir fry are quick and easy to make. They make up for a healthy and light meal. You can customize them easily with the ingredients available. Like French bean and chana dal stir-fry recipe | fansi chana dal stir fry | healthy beans poriyal | then here are some stir fry recipes for you :
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Stir fry are quick and easy to make. They make up for a healthy and light meal. You can customize them easily with the ingredients available. Like French bean and chana dal stir-fry recipe | fansi chana dal stir fry | healthy beans poriyal | then here are some stir fry recipes for you :
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To make French bean and chana dal stir-fry recipe | fansi chana dal stir fry | healthy beans poriyal | clean and wash French beans.
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Drain excess water using a strainer, pat them dry.
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and place on a chopping board. Remove the head and tail part while removing the fibrous string if required. Club some French beans together and chop them diagonally.
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Place them in a deep bowl.
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Add enough water.
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Microwave on HIGH for 8 minutes. This is how it looks after cooking.
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Strain it using as trainer. Keep aside.
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Take chana dal, put in a bowl.
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Add enough hot water.
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Cover with a lid and keep it aside for 2 hours.
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This is how it looks after soaking.
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Drain it using a strainer. Keep aside. Soaked and parboiled chana dal.
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To make French bean and chana dal stir-fry recipe | fansi chana dal stir fry | healthy beans poriyal | clean and wash French beans.
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To prepare South Indian beans poriyal, heat oil in a broad non-stick pan.
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Once oil is hot, add onions.
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Sauté on a medium flame for 1 minute or until the onions are soft and pink.
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Add garlic.
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Add ginger.
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Add green chillies. The finely chopped aromats give a nice mouthfeel to French beans and chana dal stir fry.
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Sauté on a medium flame for a few more seconds.
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Add french beans.
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Add chana dal. You can even toss in some coconut if you like.
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Add salt.
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Mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
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Serve the French bean and chana dal stir-fry | fansi chana dal stir fry | healthy beans poriyal | immediately. Stir Fried French Beans with Kalonji, Stir Fried French Beans and Garlic, French Bean and Corn Stir Fry. are some other stir fry recipes using faansi.
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To prepare South Indian beans poriyal, heat oil in a broad non-stick pan.
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The French beans should be balanced and chana dal should be cooked till they are just about crunchy. Do not over cook them, as a stir fry needs to be crunchy.
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You can use coconut oil to make this stir fry too. It has MCT (medium chain triglyceride) which aids in weight loss.
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Do not over cook the stir fry, else you might lose the texture and colour of French beans.
-11-187712-11-155136_hindi-3-194138.webp)
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The French beans should be balanced and chana dal should be cooked till they are just about crunchy. Do not over cook them, as a stir fry needs to be crunchy.
Nutrient values (Abbrv)per plate
| Energy | 70 cal |
| Protein | 2.8 g |
| Carbohydrates | 8.3 g |
| Fiber | 2.5 g |
| Fat | 2.9 g |
| Cholesterol | 0 mg |
| Sodium | 8.2 mg |
Click here to view Calories for French Bean and Chana Dal Stir-fry
The Nutrient info is complete
Shaila
March 13, 2025, midnight
Please correct Paasi paruppu (yellow moong daal) to kadala paruppu (chana daal)
Tarla Dalal
March 13, 2025, midnight
Shaila, where did you find Paasi paruppu used in the recipe?
shreya_the foodie
March 13, 2025, midnight
Chopped French beans cooked with Chana dal. Non spicy and tasty.
Simran Pandey
March 13, 2025, midnight
Mera father-in-law diabetic hai. yeh stir-fry fanshi aur chanadal unhe bhoat pasand aayi. Aur farmaaish ki k mein yeh week me 2-3 baar banvoo.
