These 10-Minute Bengali-Spiced Green Beans Are Bold, Crunchy

• porții: 4 servings
• timp total: 10 minutes

Ingrediente

2 tablespoons brown or black mustard seeds, plus more for testing oil

2 tablespoons cumin seeds

2 tablespoons fenugreek seeds

2 tablespoons Nigella seeds

2 tablespoons fennel seeds

2 tablespoons white sesame seeds (optional)

2 tablespoons (30 ml) neutral oil such vegetable, avocado, or grapeseed, or mustard seed oil

2 tablespoons panchphoran blend from recipe above

1 teaspoon ground turmeric

1/2 teaspoon ground Kashmiri chile powder

12 ounces (340 g) green beans, preferably haricots verts, trimmed and cut in half crosswise (see notes)

1/4 cup (60 ml) water

1 1/2 teaspoons Diamond kosher salt; for table salt, use half as much by volume, plus more to taste

1 tablespoon lemon or lime juice (optional)

2 tablespoons minced fresh cilantro leaves and tender stems

Chapati, naan, or white rice for serving

Instrucțiuni

For the Bengali Spice Blend: In a glass or metal bowl or jar, add all ingredients and toss to combine. (Seed mixture can be stored at room temperature in an airtight container for up to 4 months.)

For the Green Beans: Have a splatter screen or lid handy. In a large stainless steel skillet, heat oil over medium heat until just smoking, about 2 1/2 minutes. Reduce heat to low and test the oil with one mustard seed. If it pops right away, the oil is ready; if not, return heat to medium-high for 1 additional minute and retest. When oil is ready, turn off heat then immediately add 2 tablespoons Bengali spice blend to hot oil, cover with mesh screen or lid and let spices pop (15 seconds), shaking the skillet occasionally to prevent spices from burning or sticking.

As soon as the popping slows, add turmeric and Kashmiri chile. Stir briskly then immediately add green beans to skillet. Toss beans to coat in spiced oil, then turn heat to low and cook for 2 minutes.

Add water and salt and stir to combine. Increase heat to medium, cover, and cook until beans are tender-crisp and remain bright green, 4 to 8 minutes. Note that spices should taste cooked and coat the beans, but not be overly darkened. Water should be mostly evaporated and spiced-oil should cling to the beans. If beans remain watery, continue to cook uncovered over medium heat until water is mostly evaporated, about 1 minute. Remove green beans from heat and season to taste with salt.

To serve, mix beans with lemon or lime juice, if using, and garnish with with chopped cilantro.

Nutriție

• Calorii: 202 kcal
• Grăsime totală: 12 g
• Grăsime saturată: 1 g
• Grăsime nesaturată: 0 g
• Colesterol: 0 mg
• Sodiu: 517 mg
• Carbohidrați totali: 21 g
• Fibre dietetice: 9 g
• Zaharuri totale: 4 g
• Proteine: 6 g