Flat beans stir fry (Kathipayar ularth)

Flat Beans stir fry

 I found some beautiful flat beans hanging from the climbers’ net on a Saturday morning. Suddenly I wanted to have them stir fried for lunch. Home grown flat beans is nutritious. With cooked rice or roti, flat beans stir fry make a delicious side dish.

Flat Beans

Flat beans

As a natural source of proteins and fiber flat beans are good for digestive health.  They are good source of vitamins and minerals and beta carotene and fol-ate. Mature beans get woody and fibrous and are less edible.   So collect flat beans when they are young and tender.

Flat beans are known by the name kathipayar ,valanga, valavaranga in different localities of Kerala.

Onion

Onions fall under alliums family of vegetables and herbs, which also includes chives, garlic, scallions and leeks. Allium vegetables are always preferred in dishes not only for their characteristic, pungent flavors but also for their medicinal properties. Onions can vary in size, shape, color and flavor. The most common types  include red, yellow and white onion. Flavors can vary from sweet and juicy with a mild flavor to sharp, spicy, and pungent, often depending on the season in which they are grown and consumed.

Including onion in daily food could  lower the risk of several types of cancer, improve mood and maintain the health of skin and hair. Onions are  nutrient-dense food, i.e. they are low in calories with rich vitamins and minerals. Also they are good source of antioxidants.

Coriander powder

Coriander Powder is good for digestion. It increases appetite. Also helps in purifying the blood and curing inflammation, fever and  various allergies. It has great ‘cooling’ qualities. Coriander also helps in cleansing the body by detoxifying it. Due to strong medicinal properties consume it in controlled quantities.

Ingredients for flat beans stir fry

Flat beans – 10 (medium-sized tender beans)

Onion – 1 large

Coriander powder – 1tsp

Chili Powder – ½ tsp

Pepper powder – ½ tsp (optional)

Garlic -3 pieces

Curry leaves  and salt – as needed

Preparation of  flat beans stir fry

 

Flat beans stir fry

Cut the flat beans into small pieces to make the stir fry. Cook finely chopped flat beans in a pan with a little water (5-6 tbsp) and salt. Check the beans at times add more water if needed.** By this time in another pan pour oil. Splatter mustard and curry leaves. Add chopped garlic, onion and sauté till brown. Then put all three powders. Again sauté till the powders roast well. Now add the cooked beans to the mixture and stir fry till its properly cooked.

** You can also cook the beans in pressure cooker till one or two whistle. Then directly add it to the sautéed mixture.

Homemade Chocolate Spread

 Chocolate Spread with Dates & Peanuts

chocolate spread ready to go on bread
Chocolate Spread

After a hectic day, having bread or roti with chocolate spread is highly refreshing and energizing. The idea to make them at home !!,  is highly appealing and of course healthy.

Last weekend, I made a batch of chocolate spread nourished with dates and roasted peanuts. The left over spread was stored in fridge, as a saving for a hardworking week ahead. At home we  have it with wheat dosa or chapati for breakfast. This can also be taken with bread and cookies.

Health benefits of Chocolate

Chocolate is my weakness. Whenever possible, I try to incorporate chocolate flavor in to my dishes. Controlled intake of real or dark chocolate is good for health (but it is not that sweet to taste).

Dark chocolate is loaded with nutrients that has positive effect on your health. Made from seed of  cocoa tree, it is a best source of antioxidants . Studies show dark chocolate (not the sugary crap) can improve health and lower the risk of heart disease.

Health benefits of dates

Dates are super food for digestive system, recollect Muslims break the Ramadan fasting by eating dates. The benefits of dates include relief from constipation, intestinal disorders, heart problems, anemia,  diarrhea, abdominal cancer, and many other conditions. Dates are good for gaining weight also.

Dates are a good source of various vitamins and minerals. Essential minerals such as calcium, iron, phosphorus, sodium, potassium, magnesium and zinc are found in dates.  It also contains vitamins such as thiamin, riboflavin, niacin, folate, vitamin A and vitamin K.

Health benefits of peanuts

Peanuts feature an array of nutrients that are believed to promote heart health along with monounsaturated fat content. Peanuts are good sources of vitamin E, niacin, folate, protein and manganese. In addition, peanuts provide resveratrol, the phenolic antioxidant found in red grapes and red wine.

** I got the inspiration for this recipe from one of  my favourite food blog Green Kitchen Stories

 

Dates and Peanuts ready to go to mixer
Dates and Peanuts ready to go to mixer

 

 Preparing the Chocolate spread

Dates :  250 gm

Chocolate powder: 40 gm

Roasted peanuts : 100 gm

For better paste like consistency, soak washed dates in water overnight.  Peel off the outer cover, (you can save a bit of the water to be added during blending, if needed).  Remove seed from dates.

Put peeled dates and chocolate powder (you can use dark chocolate bars instead, if so melt them by double boiling and use) in the mixer jar and mix for a minute. Then  add the roasted peanuts and mix until blended smoothly.

Chocolate spread final stage in mixer jar

Add a spoon or two of sugar if you like it to be more sweet. Transfer to a container and refrigerate. When need, use it with you favorite dishes and enjoy!!!

***For those who don’t like chocolate flavor can omit chocolate powder. Dates and peanuts alone mixed, also makes a healthy spread.

Note: You can substitute peanuts with any other single or group of  roasted nuts as cashew, almond etc…. Also any other natural sweeter can be used instead of dates. But the taste will vary accordingly.

 

Note: When selecting chocolate powder try to use a brand with minimum ingredients, preferably one ingredients ie. Cocoa powder. The more the number of ingredients the more it will be treated with chemicals.  

Spread in a container