| Prep: 20 mins | Cook: 30 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 207 | 9g | 5g | 12g |
| sugars | fibre | protein | salt |
| 3g | 4g | 6g | 0.3g |
One of my absolute favorites recipes, both for its taste and simplicity, is the veggie-packed delight called Moth Bean Stir Fry with Coconut. Hailing from the Indian subcontinent, this dish may not be rooted in New England, where I’m from, but it’s certainly found a happy home in my kitchen, and on the dining table, loved by my family, including my daughters Erin and Samantha.
From Seafood to Stir Fry
While my culinary expertise lies in New England seafood, coming across this moth bean stir fry recipe was something of a revelation. Its rich, spicy aromas, the hint of tanginess, and the delightful interplay of textures create a symphony of flavors that I think any food lover will appreciate. Moth Bean Stir Fry with Coconut has striking similarities with Spicy Bean Stir Fry, a popular dish in Asian cuisine. It also pairs beautifully with Brown Rice Stir Fry for a complete, hearty meal.
Nutrition and Health Benefits
But it’s not just its taste that won me over. This Moth Bean Stir Fry with Coconut is packed with nutritional value, making it a true delight for health-conscious foodies. Moth beans, the star ingredient of the dish, are known for their high protein content and are a staple in vegetarian diets. The fresh grated coconut not only adds a sweet, tropical twist to the dish but is also a source of healthy fats and fibre. Spices like turmeric and cumin besides adding flavour, have anti-inflammatory properties, boosting our immunity.
A wistful far cry from the salty kiss of the Atlantic Ocean’s seafood, but this Moth Bean Stir Fry with Coconut sure adds an exotic and nutritious twist to my recipe repertoire. I’m certain you will adore this exciting dish just as much as I do!
What You’ll Need
- 2 cups moth beans, soaked overnight
- 1 large onion, finely chopped
- 2 large tomatoes, finely chopped
- 1 green chili, finely chopped
- 1 cup fresh grated coconut
- 2 tablespoons vegetable oil
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon red chili powder
- 1 teaspoon coriander powder
- Salt, to taste
- 2 tablespoons fresh coriander leaves, chopped for garnish
- 1 lime, cut into wedges for serving
Method
Step One
Start off by soaking the moth beans overnight. Once soaked, drain them and then boil them in a saucepan with enough water until they become tender and well-cooked.
Step Two
In a large frying pan, heat the vegetable oil over medium heat. Add the mustard seeds and cumin seeds, and fry them until they start to splutter. This should typically take about a minute.
Step Three
Next, add the finely chopped onion to the pan. Sauté the onion until it turns golden brown in color. To this, add the finely chopped green chili and sauté for another couple of minutes.
Step Four
Add the finely chopped tomatoes to the pan. Cook the mixture until the tomatoes become soft. At this stage, add the red chili powder, turmeric powder, and coriander powder. Mix well and cook the spices for about a minute.
Step Five
Now, add the boiled moth beans to the frying pan. Mix everything together and season with salt to taste. Stir fry the mixture on medium heat for about 5-7 minutes till all the ingredients are well-integrated.
Step Six
Stir in the fresh grated coconut to the pan and mix it well. Cook the mixture for another 2-3 minutes.
Step Seven
Garnish the stir fry with freshly chopped coriander leaves. Serve the Moth Bean Stir Fry with lime wedges on the side.
