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Thursday, April 15, 2010

~ GREEN BEANS - FANSI SABZI ~


Green beans, while quite low in calories (just 43.75 calories in a whole cup), are loaded with nutrients — an excellent source of vitamin K, vitamin C, manganese, vitamin A, dietary fiber, potassium, folate, and iron. And, green beans are a good source of magnesium, thiamin, riboflavin, copper, calcium, phosphorus, protein, omega-3 fatty acids and niacin.

The vitamin K provided by green beans — a spectacular 122.0% of the recommended daily allowance (RDA) in one cup — is important for maintaining strong bones. Vitamin K is known to be needed to maintain proper bone density and to coagulate blood. It plays a key role in proper development of the fetus.

RECIPE SERVES 2

In a pressure cooker pan, heat a tablespoon of oil. Once its hot, add 1 teaspoon Ajwain seeds (ajmo), pinch of hing, 1 tablespoon garlic paste. Saute for less than a minute.

Add 3 cups green beans (if they are fresh green beans, wash in running water, cut off top & bottom tips, cut in desired length, abt 1/3 of our finger length is good enough)

1 tomato (cut in cubes, optional)

Add spices - 1.5 teaspoons salt, 1/8 teaspoon haldi, 4 teaspoons red chilli powder, 2 teaspoons dhaanajeeru

If you are using fresh green beans/fansi, add 1/4 cup water. If you are using frozen, water is not required as the frozen beans already has some water content in it.

Close pressure cooker lid. Cook to 2 whistles. You can remove the excess steam off the pressure cooker by raising the whistle with a spoon & open the cooker immediately. or let it cool on it own & then open it.

Serve hot with chapatis. Since this is a dry sabzi, serve with yogurt/buttermilk or dal.

Prepare & enjoy !!!

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