Yard Long Beans Curry

Yard Long Beans are called Halasandi in my mother tongue Kannada. Growing up, this vegetable was unknown to me, since I grew up in a village (in a different state) where the summer temperatures reached upwards of 110 Fahrenheit. This bean could’ve easily grown in that region, but the local cuisine did not feature it. But when we visited my grandparents’ homes in Karnataka during summer holidays, I would eat this snake-like vegetable with great relish.

Curries are the heart and soul of an Indian meal. Of course, their strength lies in the fact that they are easy to make and add a wonderfully satisfying punch to even the most basic of meals. I loved South Indian curries, even as a child. Infused with freshly grated coconut, these mildly spiced curries could be consumed as is. Or they could be a delicious accompaniment to piping hot rice, rasam and homemade ghee.

The other day, I was surprised to see Yard Long Beans in my local Farmer’s Market. Apparently it is a hot selling item on weekends. If you have never eaten yard long beans, I urge you to give them a chance.

Yard Long Beans Curry

Yard Long Beans from Farmer’s Market

Just like their more popular cousin, aka the French Bean, these snake-like beans are real tasty. Chopping them may look daunting at the beginning, but it really is not. In fact, they are much easier to prep then either French or cluster beans. Just gather a few of them, aligning the stalks. Chop off the stalk part and you can cut a whole bunch of them in a jiffy. Yard long beans are easy to sauté as well. Use medium flame, cover and cook – it takes less than 7 minutes to get done with just the right amount of crunch.

For this curry, I have infused a simple tadka (tempering) of aromatic hing, mustard seeds, couple of varieties of dal, along with curry leaves and dry red chili. The chili peppers are the only things that bring a bit of spice to this dish. You can use the byadige or Kashmiri variety of chili, if you want to keep the dish mild. However, if you want it spicier, feel free to try out the Guntur variety. But be warned – they do add a kick to the curry!

Nutritious Curry Recipes

Try a few of my favorites…

• Cabbage-Capsicum Kura
• Moringa (Drumstick) Leaf Curry with Roasted Peanuts
• Spicy Mushroom Curry
• Easy Cabbage-Ginger Sauté
• Green Beans Matwadi Palya
• Aloo Palak
• Delish Bell Pepper & Eggplant Sauté
• Yard-to-Table Beet Leaf Thoran
• Blended Chana & Cluster Bean Curry
• Sautéed Okra

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Yard Long Beans Curry

Low on ingredients, but super high on flavor! This Yard Long Beans Curry is versatile enough to stand on its own as a side salad or accompany as a curry to the rice and roti stalwarts!

Course Curry, Side Dish

Cuisine Asian, Indian, North Indian, South Indian

Keyword barbati, chawli, Curry, halasandi, karamani, sabzi, yard long bean

Special Diet Gluten Free, Grain Free, No Added Sugar, Nut Free, Vegan, Vegetarian

Prep Time 5 minutes

Cook Time 15 minutes

Total Time 20 minutes

Servings 4 People

Calories 62kcal

Equipment

• 1 Bamboo Cutting Board
• 1 Kitchen Knife
• 1 Le Crueset Nonstick Pan

Ingredients

• 2 Cups Yard Long Beans - Chopped 1/2" long
• 1 Teaspoon Avocado Oil
• 1/2 Teaspoon Mustard Seeds
• 1/2 Teaspoon Cumin Seeds
• 1 Teaspoon Chana Dal
• 1 Teaspoon Urad Dal
• 1/8 Teaspoon Asafoetida (Hing)
• 4 Dry Red Chili - Or to taste
• 1 Sprig Curry Leaves
• 1 Teaspoon Sea Salt - Or to taste
• 1/2 Teaspoon Turmeric Powder
• 2 Tablespoon Grated Coconut - Fresh or frozen
• 1 Tablespoon Cilantro
• 1 Teaspoon Lime Juice - Or lemon juice

Instructions

• Wash yard long beans and drain. Hold the stalk ends together and cut them off (compost the stalks). Chop into 1/2-inch pieces.
  
• Heat oil in a pan. Splutter mustard seeds, cumin seeds, chana dal, urad dal and asafetida (hing). Stir for a few seconds.
  
• Add dry red chili and curry leaves and give it another stir until curry leaves wilt slightly.
  
• Add chopped yard long beans, salt and turmeric powder. Mix well, cover the pan and allow to cook. Stir occasionally to make sure nothing is sticking to the bottom. Add a few drops of water and/or lower the flame, if needed.
  
• Once the yard long beans are crisply done, add grated coconut, fresh lime or lemon juice and chopped fresh cilantro. Turn off the flame, mix well.
  
• Serve as a salad, or as a side with roti or rice/rasam.
  

Notes

*Use organic ingredients wherever possible. 

Nutrition

Nutrition Facts

Yard Long Beans Curry

Amount per Serving

Calories

62

% Daily Value*

Fat

 

3

g

5

%

Saturated Fat

 

2

g

13

%

Polyunsaturated Fat

 

0.3

g

Monounsaturated Fat

 

1

g

Sodium

 

585

mg

25

%

Potassium

 

148

mg

4

%

Carbohydrates

 

7

g

2

%

Fiber

 

1

g

4

%

Sugar

 

0.5

g

1

%

Protein

 

2

g

4

%

Vitamin A

 

556

IU

11

%

Vitamin C

 

19

mg

23

%

Calcium

 

34

mg

3

%

Iron

 

1

mg

6

%

* Percent Daily Values are based on a 2000 calorie diet.