Beans Paruppu Usili Recipe
Ingredients:
Wash and soak toor dal or chana dal for 1-2 hours. Drain and grind coarsely with dried red chilies and a little water to a crumbly texture (not a paste).2. Cook Dal Mixture:
Heat a non-stick pan or tava, spread the dal mixture thinly like a pancake. Cook on medium heat, flipping occasionally, until both sides are dry and cooked through. Remove from pan and let cool.3. Crumble Usili:
Once cooled, crumble the cooked dal into coarse crumbs using your fingers or a fork. Set aside.4. Cook Beans:
Boil or steam the chopped beans until tender but firm. Drain excess water.5. Temper:
Heat oil in a pan. Add mustard seeds and let them splutter. Add asafoetida and sliced onions (if using), sauté until onions are translucent.6. Combine:
Add the cooked beans and salt. Stir well. Add the crumbled dal usili and mix thoroughly.7. Final Cooking:
Cook on medium heat for 5-7 minutes, stirring occasionally, so the usili mixes well with beans and develops a dry, crumbly texture.8. Garnish & Serve:
Garnish with fresh coriander leaves and serve hot with steamed rice and sambar or rasam.Tips:
- 1 cup green beans, chopped into 1-inch pieces
- 1/2 cup toor dal (split pigeon peas) or chana dal (split bengal gram)
- 2 dried red chilies
- 1/2 tsp mustard seeds
- 1/4 tsp asafoetida (hing)
- 1 tbsp oil
- Salt to taste
- 1 onion, finely sliced (optional)
- Fresh coriander leaves for garnish
Wash and soak toor dal or chana dal for 1-2 hours. Drain and grind coarsely with dried red chilies and a little water to a crumbly texture (not a paste).2. Cook Dal Mixture:
Heat a non-stick pan or tava, spread the dal mixture thinly like a pancake. Cook on medium heat, flipping occasionally, until both sides are dry and cooked through. Remove from pan and let cool.3. Crumble Usili:
Once cooled, crumble the cooked dal into coarse crumbs using your fingers or a fork. Set aside.4. Cook Beans:
Boil or steam the chopped beans until tender but firm. Drain excess water.5. Temper:
Heat oil in a pan. Add mustard seeds and let them splutter. Add asafoetida and sliced onions (if using), sauté until onions are translucent.6. Combine:
Add the cooked beans and salt. Stir well. Add the crumbled dal usili and mix thoroughly.7. Final Cooking:
Cook on medium heat for 5-7 minutes, stirring occasionally, so the usili mixes well with beans and develops a dry, crumbly texture.8. Garnish & Serve:
Garnish with fresh coriander leaves and serve hot with steamed rice and sambar or rasam.Tips:
- Use freshly ground dal mixture for the best texture and flavor.
- Spread the dal mixture thinly and cook on medium heat to avoid burning.
- Make sure beans are cooked but still have a slight bite; overcooked beans can become mushy.
- You can add grated coconut or a pinch of asafoetida to enhance flavor.
- This dish pairs well with simple dal or sambar.
- High Protein: Toor dal provides plant-based protein essential for muscle repair and overall health.
- Rich in Dietary Fiber: Both beans and dal aid digestion, prevent constipation, and support gut health.
- Low in Fat: Lightly cooked with minimal oil, making it a healthy side dish.
- Packed with vitamins & Minerals: Green beans are rich in vitamins A, C, and K, and dal provides iron and folate.
- Supports heart Health: Fiber helps reduce cholesterol levels.
- Weight Management: High fiber and protein content promote satiety and aid in weight control.