Runner Beans or Shim, are a popular garden vegetable, stronger in flavor and coarser in texture than green beans. Nutritional value of this bean is too high, very low in fat and high in carbohydrate and protein, very rich in vitamin B1, potassium and calcium. They are therefore an important part of most vegetarian diet. This is one of my favourite green vegetable and this tasty scrumptious recipe I inherit from my mother-in-law. Just try and taste this bharta with boiled rice or plain roti, surely you will say yummy!
500 gm Runner Beans
2 Medium Onions
6-7 Pods of Garlic
1/2 tsp Ginger paste
1/2 tsp Coriander powder
1/3 tsp Cumin powder
1/4 tsp Garam masala powder
1 Medium Tomato (finely chopped)
1 Bay leaf
1/2 tsp Nigella Seeds (kalonji)
A pinch of Asafoetida
3 Green Chillies
2 tbsps finely chopped Fresh Coriander Leaves
1/2 tsp Sugar (for flavor only)
3 tbsps Oil
Salt to taste
Wash all runner beans nicely.
Trim each of the runner bean from its top and tail part and make a cut in the middle with your knife edge.
Now boil all the runner beans for 10-12 minutes. Let it cool down naturally. Then drain all excess water from it. Now mash it nicely and keep aside.
Chop onions finely. Mince garlic and green chillies. Set aside.
Heat oil in a wok. Add bay leaf, nigella seeds and asafoetida in it. Saute for 20-30 seconds. Now add chopped onion, minced garlic and green chilli in it.
Fry till onion turns golden brown. Add ginger paste, coriander powder, cumin powder and garam masala powder in it. Fry for another 2 minutes.
Now add chopped tomato and salt in it. Fry for another 4-5 minutes till tomatoes get mushy.
Then add mashed runner beans and sugar in it. Fold nicely. Let all the excess water evaporate from it. Keep stirring occassionally. (It will take approximately 10 minutes on medium heat)
Now add chopped coriander leaves in it. Keep stirring for another 2-3 minutes and switch off the heat.
Serve hot with steamed rice or any Indian flat bread, a toothsome and scrumptious side dish.
Linking to: Favorite Recipes Event: Lentil/ Legume/Beans recipes