side dishes

Beans & carrot fry

Ingredients

beans  chopped  - 1 cup
carrots chopped - 1/2 cup
onions chopped - 2 tbsp
garlic crushed   - 2 no's
green chillies chopped - 1 
coriander powder - 1/2 tsp
salt as per taste.

For seasoning

cooking oil  - 1 tbsp
mustard seeds - 1/2 tsp
jeera seeds   - 1/2 tsp
urad dal     - 1/4 tsp
chana dal  - 1/4 tsp
 hing        - 1/4 tsp
curry leaves  - 1 string

Method

1. Put a pan on the flame heat oil add items as mentioned in the seasoning crackle it .
2.Add garlic  fry it & add onions,green chillies, beans,carrots fry it for 2 min.,close the lid cook in low flame for 2 min.,
3. Now add 3 tbsp water fry it close the lid for 3 min.,
4.Open the lid fry it till it gets dry remove from the flame sprinkle coriander powder mix it and close the lid till this dish served.
5. Serve with sambar with steamed rice as a side dish.

Notes:

We can change as per spicy add green chillies.

Health benefits about beans

• They also contain good amounts of vitamin-B6 (pyridoxine), thiamin (vitamin B-1), and vitamin-C. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
   
• In addition, beans contain healthy amounts of minerals like iron, calcium, magnesium, manganese, and potassium, which are very essential for body metabolism. Manganese is a co-factor for the antioxidant enzyme, superoxide dismutase, which is a very powerful free radical scavenger. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.
   
• Zea-xanthin, an important dietary carotenoid in the beans, selectively absorbed into the retinal macula lutea in the eyes where it thought to provide antioxidant and protective UV light filtering functions. It is, therefore, green beans offer some protection in preventing age-related macular disease (ARMD) in the elderly.
   
• Green beans contain excellent levels of vitamin A, and health promoting flavonoid poly phenolic antioxidants such as lutein, zea-xanthin and ß-carotene in good amounts. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.
   
  
  • They are very rich source of dietary fiber (9% per100g RDA) which acts as a bulk laxative that helps to protect the mucous membrane of the colon by decreasing its exposure time to toxic substances as well as by binding to cancer-causing chemicals in the colon. Adequate amount of fiber has also been shown to reduce blood cholesterol levels by decreasing reabsorption of cholesterol-binding bile acids in the colo
    
    • Fresh green beans are very low in calories (31 kcal per 100 g of raw beans) and contain no saturated fat. Nevertheless, the lean vegetables are a very good source of vitamins, minerals, and plant derived micronutrients.  
    • The soluble fiber slows down the metabolism of carbohydrates which, in turn, regulates the blood sugar levels and prevents a sudden jump in blood sugar levels after meals. It is good for diabetic people, those with insulin resistance.
     courtesy by:
     www.nutrition-and-you
     .