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Beans foogath
Green beans with coconut
Feijão foogath: Goan green beans stir-fried with onion, green chilli and fresh coconut
Foogath is the everyday vegetable of Goan Catholic homes in Margao and Panjim, a dry stir-fry of finely chopped beans, cabbage or gourd with onion, green chilli and plenty of freshly scraped coconut, eaten on the side of fish curry rice at Sunday lunch or with plain rice and dal at a weekday supper. It is mild, sweet and fresh-tasting. A portion is about 120 kcal. The common mistake is cooking the beans too long in a covered pan, which turns them khaki; cook them quickly and keep them bright green. Chef's tip: chop the beans very fine, almost into small rounds; that is the Goan way, and it lets them cook in a few minutes.
- Total time
- 20 min
- Difficulty
- easy
- Serves
- 4
Ingredients
- 1 tbsp coconut oil
- ½ tsp black mustard seeds
- 1 onionfinely chopped
- 2 green chilliesslit
- 2 garlic clovesfinely chopped
- 8 curry leaves (optional)
- 14 oz green beansvery finely chopped
- ¼ tsp ground turmeric
- ¾ tsp salt
- 5 tbsp fresh grated coconut
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Method
0/4 doneStep 1: Heat 1 tbsp coconut oil in a wide pan over a medium heat. Add ½ tsp black mustard seeds; when it pops, add 1 onion, 2 green chillies, 2 garlic cloves and 8 curry leaves and cook for 3 minutes, until the onion is soft.
3 minStep 2: Add 14 oz green beans, ¼ tsp ground turmeric and ¾ tsp salt and toss well. Sprinkle over 2 tablespoons of water.
1 minStep 3: Cook uncovered on a medium-high heat, tossing often, for 5–6 minutes, until the beans are tender but still bright green with a little crunch.
6 minStep 4: Add 5 tbsp fresh grated coconut and toss for 1 minute, just to warm it. Serve with rice and curry.
1 min
Nutrition per serving
- Calories
- 120 kcal
- Protein
- 3 g
- Carbs
- 10 g
- Fat
- 8 g
- Fibre
- 4 g
Nutrition values are estimates.
KrazyBadal
Good to know
- How long does beans foogath take?
- About 20 minutes in total: 10 minutes to prepare and 10 minutes to cook.
- How many people does it serve?
- 4 as written. Change the servings above the ingredients and every amount scales to match.
- Is it vegan?
- Yes. It has no meat, fish, dairy or eggs.
- Is it gluten free?
- Yes, as written. Check the labels on stock, sauces and spice mixes, which sometimes contain gluten.
- What can I use instead of black mustard seeds?
- Cumin seeds, same amount (different flavour, same crackle).
- What can I use instead of onion?
- 2 shallots per onion.
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