Goan Style French Beans Foogath Recipe
This Goan Style French Beans Foogath is a classic comfort dish from the beautiful coastal state of Goa, known for its simplicity and mild yet satisfying flavors. Made with steamed French beans, aromatic spices, and a touch of freshly grated coconut, this dish pairs perfectly with hot rotis or fluffy steamed rice, especially when served with dal or sambar. Light on the palate, quick to prepare, and packed with nutrients, this vegetarian delight is a must-try for any food lover.
Recipe Overview
| Category | Details |
|---|---|
| Cuisine | Goan |
| Course | Side Dish |
| Diet | Vegetarian |
| Prep Time | 10 minutes |
| Cook Time | 15 minutes |
| Total Time | 25 minutes |
| Servings | 4 |
| Difficulty | Easy |
Ingredients
| Ingredient Name | Quantity |
|---|---|
| Green beans (French Beans) | 250 grams, cut into ½ inch pieces |
| Onion | 1 medium, sliced |
| Green Chillies | 2, slit |
| Oil | 3 tablespoons |
| Mustard seeds (Rai/Kadugu) | ½ teaspoon |
| Cumin seeds (Jeera) | ½ teaspoon |
| Curry leaves | 8 leaves |
| Kashmiri dry red chillies | 2, broken |
| Fresh coconut | 3 tablespoons, grated |
| Salt | 1 teaspoon (adjust to taste) |
| Sugar | A pinch |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 110 kcal |
| Carbohydrates | 9 g |
| Protein | 2 g |
| Fat | 7 g |
| Fiber | 3 g |
| Sodium | 400 mg |
Note: Nutritional values may vary based on ingredient brands and serving sizes.
Instructions
Step 1: Prepare the Green Beans
- Begin by washing the French beans thoroughly under running water.
- Remove the strings from the beans, if necessary, and cut them into ½ inch pieces. Set aside.
Step 2: Heat the Spices
- Heat 3 tablespoons of oil in a heavy-bottomed pan over medium heat.
- Once the oil is hot, add mustard seeds and let them splutter.
- Next, add cumin seeds, followed by curry leaves, dry red chillies (broken into pieces), and green chillies (slit).
- Sauté the spices for about 1 to 2 minutes until they become aromatic.
Step 3: Cook the Onions
- Add the sliced onions to the pan. Stir well and sauté for 3 to 4 minutes until the onions turn soft and translucent.
- Make sure not to brown the onions too much, as the dish is meant to remain light and refreshing.
Step 4: Add the French Beans
- Once the onions are soft, add the chopped French beans to the pan.
- Season with salt and a pinch of sugar to balance the flavors.
- Stir well to combine the beans with the sautéed spices and onions.
Step 5: Steam the Beans
- Pour about ¼ cup of water into the pan to allow the beans to steam and cook evenly.
- Cover the pan with a lid and let the beans cook for 8 to 10 minutes over low to medium heat.
- Stir occasionally to ensure the beans do not stick to the pan.
- Be careful not to overcook the beans; they should remain slightly crunchy for the perfect texture.
Step 6: Finish with Coconut
- Once the beans are cooked and the water has evaporated, add the freshly grated coconut to the pan.
- Toss everything together gently to combine the flavors.
- Switch off the heat immediately to prevent overcooking.
Step 7: Serve the Dish
- Transfer the Goan Style French Beans Foogath to a serving bowl.
- This light and mildly spiced dish can be served alongside Tomato Onion Sambar and Steamed Rice for a comforting meal. Add a dollop of ghee for extra flavor.
Tips to Perfect the Dish
- Fresh Ingredients: Always use fresh green beans and coconut for the best flavor and texture. Frozen beans can be used but may turn slightly mushy.
- Spice Control: Adjust the green chillies and dry red chillies based on your spice preference. The dish is meant to be mildly spiced.
- Maintain the Crunch: Be mindful of the cooking time. Overcooked beans lose their bright green color and crunchy texture.
- Coconut Variation: If fresh coconut is unavailable, you can substitute it with frozen grated coconut or lightly toasted desiccated coconut.
Why You’ll Love This Recipe
- Healthy and Nutritious: Packed with fiber, vitamins, and minerals, this dish is perfect for a wholesome vegetarian meal.
- Quick and Easy: With minimal prep and cooking time, it’s an ideal side dish for busy weekdays.
- Delicate Flavors: The mild spices and natural sweetness of coconut complement the green beans beautifully.
- Versatile: Serve it as a side dish with rice, dal, or roti, or enjoy it as a light snack on its own.
Serving Suggestions
- Serve Goan Style French Beans Foogath with a bowl of piping hot Tomato Onion Sambar and steamed rice.
- Pair it with soft rotis and a bowl of tangy curd for a satisfying meal.
- For a Goan-style spread, accompany this dish with Goan Dal, Jeera Rice, and Papad.
Storage and Leftovers
- This dish tastes best when served fresh. However, you can store leftovers in an airtight container in the refrigerator for up to 2 days.
- Reheat gently in a pan or microwave before serving. Avoid overcooking while reheating, as it may affect the texture of the beans.
Conclusion
The Goan Style French Beans Foogath is a testament to the simplicity and vibrance of Goan cuisine. With its light seasoning, crunchy beans, and rich coconut finish, this dish is perfect for those who crave healthy yet flavorful food. Whether you’re serving it as a side for a cozy family dinner or preparing a wholesome vegetarian spread, this recipe is sure to win hearts.
Take a step into the flavors of Goa and bring home this quick, healthy, and delicious French Beans Foogath recipe. Serve it with your favorite accompaniments and let the subtle flavors speak for themselves. Enjoy!
