French Bean and Chana Dal Stir-fry
by Tarla Dalal
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A typical South Indian way of preparing French beans, perked up with soaked chana dal and flavoured with a traditional tempering. The chana dal helps provide crunch and volume to the stir-fry, as a low glycemic index alternative to other supplementary ingredients like coconut. While most vegetables can be prepared this way, the French Beans 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.
- 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.
Nutrient values per serving
|Energy|| 84 kcal|
|Protein|| 3.6 gm|
|Carbohydrates|| 10.1 gm|
|Fat|| 3.2 gm|
|Iron|| 1.0 mg|
|Fibre|| 3.0 gm|
|Zinc|| 0.5 mg|
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