Maunika Gowardhan, a cook and food writer, presents two unique Indian-style runner bean recipes that highlight the distinct spices and flavours of Rajasthan and Kerala. The first recipe, beans phali ki sabzi, is a stir-fry from Rajasthan featuring ginger, spices, and potatoes, while the second, runner bean thoran, is a classic Keralan side dish with coconut and curry leaves. Both dishes are perfect for summer and can be served with rice or chapatis.
Beans Phali Ki Sabzi: Runner Beans with Ginger, Spices, and Potatoes
This sabzi is a staple in Gowardhan's home during summer. The sourness of dried mango powder and the kick of chilli complement the beans, while mustard oil adds a pungent flavour. It serves four and takes 15 minutes to prepare and 15 minutes to cook.
Ingredients include 3 tbsp mustard oil, 1 pinch asafoetida, 1 tsp cumin seeds, 5cm piece ginger, 650g runner beans, 250g boiled potatoes, ½ tsp kashmiri chilli powder, 1 tsp turmeric, 2 tsp mango powder, salt, sugar, and coriander. The method involves heating oil, adding asafoetida and cumin, then ginger and beans, cooking covered for 10-12 minutes. Potatoes and spices are added, cooked for 2-3 minutes, then garnished with coriander.
Runner Bean Thoran: A Keralan Classic
Thoran is a traditional side dish from Kerala, made with various vegetables. Gowardhan recommends using coconut oil for extra flavour. This recipe serves four, with a prep time of 15 minutes and cook time of 30 minutes.
Ingredients include 3 tbsp vegetable or coconut oil, 1½ tsp black mustard seeds, ½ tsp cumin seeds, 1 dried red chilli, 3 garlic cloves, 2 green chillies, 100g white onion, 10-12 curry leaves, 150g grated coconut, 650g runner beans, 1 tsp turmeric, ½ tsp kashmiri chilli powder, 1 tsp ground coriander, salt, sugar, lemon juice, and fresh coriander. The method involves heating oil, spluttering mustard seeds, adding cumin and chilli, then garlic, green chilli, onion, and curry leaves. Coconut is added and cooked, then beans and spices are stirred in, covered, and cooked for 12-14 minutes. Lemon juice and coriander are added before serving.
Regional Spices and Flavours
According to Gowardhan, the two recipes are very different due to their regional origins. The Rajasthani sabzi uses mustard oil and mango powder, while the Keralan thoran features coconut and curry leaves. Both dishes are flavourful and showcase the diversity of Indian cuisine.
Gowardhan's most recent book, Curry: Recipes from Indian Home Kitchens, is published by Quadrille at £26. The recipes are ideal for midweek dinners and can be paired with plain rice, chapatis, and yoghurt or dal.
