Cook and food writer Maunika Gowardhan presents two distinct Indian-style runner bean recipes that showcase the unique spices and flavours of Rajasthan and Kerala. Both dishes are quick to prepare, making them ideal for midweek dinners.
Beans Phali Ki Sabzi: Runner Beans with Ginger, Spices and Potatoes
This Rajasthani sabzi is a summer staple in Gowardhan's home. The sourness of dried mango powder (amchoor) and the kick of chilli complement the beans, while mustard oil adds a pungent depth. Serve with plain rice or chapatis and yoghurt for a complete meal. Prep time is 15 minutes, cook time 15 minutes, serving four.
Ingredients: 3 tbsp mustard oil (or vegetable oil), 1 pinch asafoetida, 1 tsp cumin seeds, 5cm piece root ginger (peeled and finely chopped), 650g runner beans (trimmed, destringed, cut into 2cm pieces), 250g boiled potatoes (peeled and roughly chopped), ½ tsp Kashmiri chilli powder, 1 tsp turmeric powder, 2 tsp mango powder (amchoor), salt to taste, 1 pinch white granulated sugar, 1 tbsp finely chopped coriander to finish.
Method: Heat oil in a large heavy-based saucepan over medium heat. Add asafoetida and cumin seeds; when they splutter, add ginger and stir-fry for 30 seconds. Stir in beans, reduce heat to low, cover, and cook for 10-12 minutes. Add boiled potatoes, chilli powder, turmeric, and mango powder; stir to combine. Season with salt and sugar. Cover and fry for 2-3 minutes. Remove from heat, garnish with coriander, and serve.
Runner Bean Thoran: A Keralan Classic
This classic Keralan side dish can be made with various vegetables. Gowardhan recommends coconut oil for enhanced flavour. Traditionally served with Keralan matta rice (or plain rice) and dal. Prep time is 15 minutes, cook time 30 minutes, serving four.
Ingredients: 3 tbsp vegetable oil (or coconut oil), 1½ tsp black mustard seeds, ½ tsp cumin seeds, 1 whole dried mild red chilli (halved lengthways), 3 garlic cloves (peeled and finely chopped), 2 green bird's-eye chillies (finely chopped; remove pith and seeds for less heat), 100g white onion (finely chopped), 10-12 fresh curry leaves, 150g grated fresh coconut, 650g runner beans (trimmed, destringed, cut into 2cm pieces), 1 tsp turmeric powder, ½ tsp Kashmiri chilli powder, 1 heaped tsp ground coriander, salt to taste, 1 pinch white granulated sugar, ½ lemon, about 2 tbsp chopped fresh coriander to garnish.
Method: Heat oil in a large nonstick saucepan over medium flame. Add mustard seeds; when they splutter, stir in cumin seeds and dried red chilli, and stir-fry for a few seconds. Add garlic and green chilli; stir-fry for 20 seconds. Add onion and curry leaves; sauté for 5 minutes. Add grated coconut; stir-fry for 3-4 minutes until softened. Add beans, turmeric powder, chilli powder, ground coriander, salt, and sugar; stir to combine. Cover, reduce heat to low, and cook for 12-14 minutes. Stir again, cover, and cook for 2-3 minutes. Remove from heat, squeeze in lemon juice, garnish with coriander, and serve.
Maunika Gowardhan is a cook and food writer. Her most recent book, Curry: Recipes from Indian Home Kitchens, is published by Quadrille at £26.
