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French Bean Stir Fry
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French Bean Stir Fry

HEALTHY! TASTY! RECIPES (JICA TCP, Himachal)
HEALTHY! TASTY! RECIPES (JICA TCP, Himachal) @jica_tcp_himachal_EN
Himachal Pradesh, India

It is a crispy and garlicky side dish providing dietary fiber, vitamin A, C, K and folate. Its texture is crunchy with little spicy taste. It can be served with any main course as a side dish.

Amount of Nutrients and Percent Daily Value (DV) per Serving (100g):

Calories: 63.9kcal (%DV 3.2)
Protein: 3.1g (%DV 6.2)
Fat: 1.3g (%DV 1.7)
Carbohydrates: 11.5g (%DV 4.2)
Dietary fiber: 3.8g (%DV 13.4)
Vitamin A: 202.0mcg (%DV 22.4)
Vitamin C: 15.2mg (%DV 16.9)
Vitamin K: 15.6mcg (%DV 13.0)
Vitamin B9(folate): 55.0mcg (%DV 13.8)

It is a crispy and garlicky side dish providing dietary fiber, vitamin A, C, K and folate. Its texture is crunchy with little spicy taste. It can be served with any main course as a side dish.

Amount of Nutrients and Percent Daily Value (DV) per Serving (100g):

Calories: 63.9kcal (%DV 3.2)
Protein: 3.1g (%DV 6.2)
Fat: 1.3g (%DV 1.7)
Carbohydrates: 11.5g (%DV 4.2)
Dietary fiber: 3.8g (%DV 13.4)
Vitamin A: 202.0mcg (%DV 22.4)
Vitamin C: 15.2mg (%DV 16.9)
Vitamin K: 15.6mcg (%DV 13.0)
Vitamin B9(folate): 55.0mcg (%DV 13.8)

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French Bean Stir Fry

HEALTHY! TASTY! RECIPES (JICA TCP, Himachal)
HEALTHY! TASTY! RECIPES (JICA TCP, Himachal) @jica_tcp_himachal_EN
Himachal Pradesh, India

It is a crispy and garlicky side dish providing dietary fiber, vitamin A, C, K and folate. Its texture is crunchy with little spicy taste. It can be served with any main course as a side dish.

Amount of Nutrients and Percent Daily Value (DV) per Serving (100g):

Calories: 63.9kcal (%DV 3.2)
Protein: 3.1g (%DV 6.2)
Fat: 1.3g (%DV 1.7)
Carbohydrates: 11.5g (%DV 4.2)
Dietary fiber: 3.8g (%DV 13.4)
Vitamin A: 202.0mcg (%DV 22.4)
Vitamin C: 15.2mg (%DV 16.9)
Vitamin K: 15.6mcg (%DV 13.0)
Vitamin B9(folate): 55.0mcg (%DV 13.8)

It is a crispy and garlicky side dish providing dietary fiber, vitamin A, C, K and folate. Its texture is crunchy with little spicy taste. It can be served with any main course as a side dish.

Amount of Nutrients and Percent Daily Value (DV) per Serving (100g):

Calories: 63.9kcal (%DV 3.2)
Protein: 3.1g (%DV 6.2)
Fat: 1.3g (%DV 1.7)
Carbohydrates: 11.5g (%DV 4.2)
Dietary fiber: 3.8g (%DV 13.4)
Vitamin A: 202.0mcg (%DV 22.4)
Vitamin C: 15.2mg (%DV 16.9)
Vitamin K: 15.6mcg (%DV 13.0)
Vitamin B9(folate): 55.0mcg (%DV 13.8)

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Ingredients

20 minutes
4-5 servings
  • 3 cupsFrench beans
  • 1 tbspBengal gram daal (grinded)
  • 1 tspGreen chili (chopped)
  • 1/2 tspGarlic (crushed)
  • 1/2 tspGinger (crushed)
  • 1 tspTurmeric powder
  • 2 tspMustard Oil
  • 1/2 tspSalt
  • 1/2 tspAsafoetida
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Steps

20 minutes
  1. 1

    Nip off the both the ends of the beans and remove the fibrous strings if any.

  2. 2

    Hold the handful of the beans and chop them to the desired size.

  3. 3

    Heat oil in a pan or kadai. Add garlic and ginger till the raw smell vanishes then add green chilies, and channa daal. Fry until golden.

  4. 4

    Then add asafetida and sauté for a while.

  5. 5

    Add beans, turmeric powder and salt.

  6. 6

    Cook till the beans become crispy and golden brown.

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HEALTHY! TASTY! RECIPES (JICA TCP, Himachal)
HEALTHY! TASTY! RECIPES (JICA TCP, Himachal) @jica_tcp_himachal_EN
on April 09, 2020 22:01
Himachal Pradesh, India
“Healthy! Tasty! Recipes” were developed under the Japan International Cooperation Agency (JICA)’s Phase II Project for Crop Diversification in Himachal Pradesh (2017-2022), to promote self-consumption of vegetables by farmers, especially targeting newly introduced vegetables unfamiliar to the farmers.Furthermore, the recipes include ideas of contributing to nutrition improvement in the State as majority of the population in Himachal is found to have health problems such as anemia, hypertension and overweight. Also focusing on the food habits of Himachali, who are generally vegetarians, sources of protein seem lacking in their food. Efforts were therefore made to prepare the recipes based on the following points:1) Use of crops rich in nutrients such as iron and protein2) Use of low sugar, low salt and low fat, following the WHO’s Recommended Daily Intake3) Application of cooking methods to retain more nutrients such as steaming instead of boiling and shallow frying instead of deep frying4) Maximization of value of traditional recipes and use of ingredients locally available for wider acceptability5) Suggestion of “Immunity boosting recipes” using vitamin-C rich vegetables with concern over the spread of COVID-19 infection in India.Remark: Nutrition information of the recipes are sourced mainly from "SELF Nutrition Data", etc.--------------------------------------------------------------------For translation of recipes in Hindi please click on the below mentioned linkhttps://cookpad.wasmer.app/in/users/20736692
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