French Beans Foogath ( Jain Recipe)


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The roasted urad dal and asafoetida give the French Beans Foogath an aromatic appeal even without using onions, garlic, etc., while the soaked chana dal adds to the volume and balances the texture well.

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Foogath is a Goan way of cooking vegetables, with coconut and curry leaves. Perhaps due to the Konkani influence, foogath is very similar to the vegetable curries of everyday south Indian cooking. The roasted urad dal and asafoetida give the French Beans Foogath an aromatic appeal even without using onions, garlic, etc., while the soaked chana dal adds to the volume and balances the texture well. A Jain-friendly method of preparation, foogath can also be made with other veggies like cabbage or cluster beans.

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French Beans Foogath ( Jain Recipe) recipe - How to make French Beans Foogath ( Jain Recipe)

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
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Ingredients
2 cups chopped french beans
1 1/2 tsp oil
1 tsp urad dal (split black lentils)
4 to 6 curry leaves (kadi patta)
1/4 tsp asafoetida (hing)
1/2 cup chana dal (split bengal gram) , soaked for 2 hours and drained
1/2 tsp turmeric powder (haldi)
salt to taste
1/4 cup freshly grated coconut

For The Garnish
2 tbsp finely chopped coriander (dhania)
Method
    Method
  1. Heat oil in a broad non-stick pan, add the urad dal and sauté on a medium flame for a few seconds.
  2. Add the curry leaves and asafoetida, mix well and sauté on a medium flame for a few seconds.
  3. Add the french beans, chana dal, turmeric powder, salt and ¼ cup of water, mix well and cover and cook on a medium flame for 8 to 10 minutes, while stirring occasionally.
  4. Add the coconut, mix well and cook on a high flame for 1 to 2 minutes on a, while stirring continuously.
  5. Serve hot garnished with coriander.

Nutrient values per serving
Energy138 cal
Protein5.6 g
Carbohydrates15.9 g
Fiber5 g
Fat5.8 g
Cholesterol0 mg
Vitamin A110.8 mcg
Vitamin B10.1 mg
Vitamin B20.1 mg
Vitamin B30.7 mg
Vitamin C12.3 mg
Folic Acid55.1 mcg
Calcium38.6 mg
Iron1.5 mg
Magnesium0 mg
Phosphorus0 mg
Sodium17.6 mg
Potassium215.6 mg
Zinc0.6 mg

RECIPE SOURCE : Jain Desi KhanaBuy this cookbook

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Reviews

French Beans Foogath ( Jain Recipe)
5
 on 15 Nov 12 11:44 AM


Chopped French beans cooked with Chana dal and grated coconut. Non spicy and tasty.