Many international chefs across Europe and America have pointed out that the highly admired, globally popular taste of Indian cuisines isn’t solely because of the spices that are used – it also stems from the use of pungent, aromatic cold-pressed Mustard Oil with its characteristic smoky warmth and rich golden texture.
To demonstrate this point, the well-known American Chef, Author and Cooking Instructor, Deborah Madison developed a recipe in which the relatively bland and subdued taste of green beans was brought alive by Mustard Oil.
Today, we are going to explore this simple, healthy recipe that demonstrates how these not-so-exciting green beans can make your taste-buds tingle when you add a dash of Mustard Oil. Green beans offer a wide range of health benefits. They are rich in dietary fibre; they contain zero-cholesterol and are packed with Vitamins C, A and K. They also offer a good source of minerals like Potassium, Phosphorus, Magnesium and Calcium. In this recipe, these health benefits are accentuated by the fact that we are using Mustard Oil which in itself offers a wide range of health benefits and also preserves all the nutrients that are there in the green beans.
The ingredients that you will require are simple and few.
Green Beans: 500 grams
Mustard Oil: 2 tablespoons
Black Mustard Seeds (Rai): 1 teaspoon
Onions: 2, small
Coriander (Dhania) Leaves: 1 tablespoon
Salt: to taste
The quantities mentioned above are for serving four persons. Adjust the quantities proportionately to suit the number of servings you require.
Wash and cut the green beans into small pieces, around a centimetre in length. Cut the ends of the beans off and discard them. Heat water in a pan and bring it to a boil. Add the cut green beans along with salt. Cook till the beans are tender but still firm; make sure that they don’t become pulpy. Cooking the beans should take around four minutes or so. When the beans are done, drain the water and keep the beans aside.
Peel, wash and cut the onions into slices.
Coarsely chop the coriander leaves.
Heat the Mustard Oil in a pan on Medium heat. When the oil reaches its smoking point and emits puffs of aromatic (and pungent) white smoke, turn the flame down to Low. Then add the mustard seeds and sauté till the seeds begin to splutter.
Next add the onion slices and sauté for around a minute or so.
Now add the beans and stir-fry making sure all the contents of the pan get mixed evenly.
Finally add the chopped coriander leaves and stir to mix. Toss the contents a couple of times – and you’re done. Turn the flame off and transfer the contents of the pan to a serving dish.
Your Green Beans with Mustard Seeds are now ready. Enjoy the crunchiness of the beans along with the subtle warmth of mustard oil and you will experience what Chef Madison was talking about – the ability of Mustard Oil to heighten the flavour of a vegetable that would normally taste quite bland.
You can find more recipes at : https://www.purioilmills.com/recipes-in-english/