Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Green beans, cut on a fine diagonal | 470 g | Sweet, Astringent · Cooling |
 Fresh coconut, finely grated | 65 g | Sweet · Cooling |
 Mustard seeds, ready for tempering | 4 g | Pungent · Heating |
 Black gram, split and dry | 16 g | Sweet · Heating |
 Turmeric, ground | 2 g | Bitter, Pungent, Astringent · Heating |
 Coconut oil, for the pan | 18 g | Sweet · Cooling |
 Curry leaves, torn | 2 g | Bitter, Pungent · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 70 g | Whole culinary ingredient |
Step-by-Step Preparation
- Heat 70 ml (about 1/4 cup) water until vigorously boiling, then lower it to a bare simmer beside the main pot for measured additions.
- Brown the split black gram in coconut oil and wait for the mustard to pop before adding turmeric and curry leaves. Give the spices about 30 seconds before adding the larger pieces, then continue over medium-low heat for 4–5 minutes, moving the pan often, until the raw aroma is gone.
- Toss in the diagonally cut beans with a splash of hot water. Work over low heat for 4–6 minutes, folding from the bottom until the mixture is even, hot through, and no raw spice aroma remains.
- Cover until they are tender but still green. Keep the pot covered over low heat for 20–22 minutes; check once at the midpoint and continue until a knife tip enters the thickest stem with only slight resistance.
- Cook off the remaining moisture, fold in the grated coconut. Maintain steady low heat for 9–11 minutes, stirring every 4 minutes, until a knife tip enters the thickest stem with only slight resistance.
- Season the palya while it is hot. Leave the pan off the flame for 5 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Karnataka Green Bean Coconut Palya for 3 minutes uncovered off the burner; turn the pieces once, check that no steam is softening the surface, and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Fine cutting and brief steaming keep this Karnataka bean palya light Vata: serve it warm and add a little ghee if the meal feels dry. Pitta: keep the sharp spices modest and favor coriander or fennel. Kapha: use a smaller portion and sharpen the seasoning with ginger or black pepper.
USDA Nutrition Facts for Karnataka Green Bean Coconut Palya
| Nutrient | Per 100g | Per Serving (1 serving (162g)) |
|---|---|---|
| Energy (Calories) | 95 kcal | 155 kcal |
| Protein | 2.5 g | 4.0 g |
| Total Carbohydrates | 8.5 g | 13.8 g |
| Dietary Fiber | 3.5 g | 5.6 g |
| Total Sugars | 3.0 g | 4.9 g |
| Total Fat | 6.5 g | 10.6 g |
| Calcium | 36.7 mg | 59.7 mg |
| Iron | 1.40 mg | 2.27 mg |
| Magnesium | 31.0 mg | 50.4 mg |
| Phosphorus | 53.2 mg | 86.5 mg |
| Potassium | 224 mg | 365 mg |
| Sodium | 246 mg | 400 mg |
| Zinc | 0.41 mg | 0.66 mg |
| Copper | 0.13 mg | 0.21 mg |
| Manganese | 0.27 mg | 0.44 mg |
| Selenium | 2.9 µg | 4.8 µg |
| Vitamin C | 9.2 mg | 15.0 mg |
| Vitamin A (RAE) | 25.7 µg | 41.8 µg |
| Vitamin E | 0.47 mg | 0.77 mg |
| Vitamin K | 33.5 µg | 54.6 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.12 mg |
| Riboflavin (Vitamin B2) | 0.09 mg | 0.14 mg |
| Niacin (Vitamin B3) | 0.65 mg | 1.05 mg |
| Vitamin B6 | 0.12 mg | 0.19 mg |
| Folate (DFE) | 32.8 µg | 53.4 µg |
| Choline | 13.4 mg | 21.8 mg |
