Long beans stir fry, popularly known as thoran in Kerala, is a wholesome and flavorful vegetarian side dish that pairs perfectly with hot steamed rice. This dish is light, healthy, and made with minimal spices—making it an excellent option for kids and adults alike.
What Are Long Beans?
Long beans are known by various names across regions. You might hear them called yard long beans, achinga payar, karamani, and more. Regardless of the name, their taste and texture make them a favorite ingredient in many South Indian kitchens.
What is ‘Thoran’?
‘Thoran’ is a traditional Kerala stir fry made by combining vegetables with grated coconut and mild spices. The beauty of thoran lies in its simplicity—you can make it with virtually any vegetable, and it requires very little oil.
A Staple in Every Kerala Kitchen
This coconut-infused stir fry is an everyday curry in most Kerala homes and plays an essential role during festive occasions like Onam and Vishu. Its subtle flavors and comforting aroma make it a must-have on the dining table.
From Garden to Table
Yard long beans grow quickly and are a great addition to your home vegetable garden. In fact, we have long beans growing in my mom’s garden back in Kerala. Freshly picked and organic, these beans make our thoran taste even better. Isn’t it always better to cook with homegrown vegetables?
A Quick Note on Freshness
Try to cook long beans as soon as you bring them home from the store. Storing them in the refrigerator can dull their flavor and texture. And if you ever get a fresh bunch, don’t forget—cook them while they’re still crisp! Long beans are also commonly used in Asian-style salads, adding crunch and nutrition.
Long Beans Stir Fry Recipe
Ingredients:
Long beans (cut into small pieces) – 1.5 cups
Water – 1/4 cup
For Grinding:
- Grated coconut – 3/4 cup
- Green chilli – 1
- Shallots – 2
- Garlic – 2 pods
- Cumin seeds – 1/2 teaspoon
- Turmeric powder – 1/4 teaspoon
For Tempering:
- Coconut oil – 2 tablespoons
- Mustard seeds – 1/2 teaspoon
- Curry leaves – 1 sprig
- Dry red chilli – 1
- Finely chopped onion – 2 tablespoons
Method of Preparation:
- Heat coconut oil in a kadai (wok) and add mustard seeds.
- Once the mustard seeds splutter, add chopped onions.
- Add dry red chilli and curry leaves.
- Crush all the ingredients listed under “For Grinding” into a coarse mixture.
- Add this crushed coconut mix to the kadai and sauté for 2 minutes until the raw smell disappears.
- Add the chopped long beans and salt to taste.
- Pour in 1/4 cup water and mix everything well.
- Cover and cook on medium flame for 5 to 6 minutes.
- When the water evaporates, stir once and cook on low flame for another 5 minutes.
- Once the dish turns dry, stir well and switch off the flame.
Ready to Serve
Your tasty long beans stir fry is now ready to serve! Enjoy it with a bowl of steamed rice and some buttermilk curry on the side.
