Paruppu usili is an important side dish to be served on the banana leaf in the wedding menu. String beans, French beans and snap beans are varieties of beans which are rich in vitamins A, C, & K that can be used to make this dish. It is a protein rich south Indian preparation in which green beans is sauteed with steamed lentils. In this recipe the lentils are soaked, ground and steamed. The cooked lentil is crumbled and sauteed with minced green beans.

Story: Paruppu Usili is a delicacy made when visitors come to the house or at birthday celebrations, temple festivals or at wedding feasts. At Tirupathy temple the devotees are treated to delicious blessed food (prasadams) on certain special stardays of the deities. Paruppu usili is served with tamarind rice for lunch which is both nutritious and delicious.

Nutrition Facts of Green Beans (Phaseolus vulgaris), Raw, value per 100 g

GI= 15; GL =3
Water = 90.3 g		 Minerals Vitamins
Energy 31 cal -1.5% Sodium 6mg – 0.4% Folates 37mcg – 9%
Carb. 7.13g – 5.5% Potassium 209mg – 5.5% Niacin 0.752mg – 5%
Protein 1.82g -3% Calcium 37mg – 3.7% Pantothenic acid 0.094mg – 2 %
Total Fat 0.34g -1% Iron 1.04mg – 13% Pyridoxine 0.074 mg – 5.5 %
Cholesterol 0g -0% Magnesium 25mg – 6% Riboflavin 0.105mg – 8%
Dietary Fiber 3.4 g – 9% Manganese 0.214mg – 9% Thiamin 0.084mg – 7%
Beta Carotene 379 mug Phosphorous 38mg – 6 % Vitamin A 690 IU – 23%
Alpha Carotene 69mug Zinc 0.24mg -2% Vitamin C 16.3mg – 27%
Lutein zeaxanthin 640 mug Vitamin K 14.4 mug – 12%
. (Source: USDA National Nutrient data base)

Health Benefits of green beans

  • Good for eye sight: Green beans contain vitamin A and antioxidants Lutein, Zea-xanthin and Carotene in good amounts, that act as scavengers against free radicals in the body. The Carotenoid in the beans offers protection in the prevention of age related macular disease in seniors..
  • Detox effects: Green beans possess strong diuretic properties that can serve as a great detox and help rid your body from unwanted toxins.
  • Energy Producers: Green beans contain twice the amount of iron than spinach. Iron is a component of red blood cells needed for transporting oxygen from the lungs to cells throughout the body. For those struggling with anemia, low energy or metabolism, green beans provides relief. It is a good source of Folic acid and has heart protective fiber as well.

Spice & herb Powers

  • Mustard seeds relieve symptoms of psoriasis by effectively curing the inflammation and lesion associated with it. They also help to heal symptoms of contact dermatitisby healing of tissues and reduction in ear swelling.
  • Fennel seeds reduce flatulence due to the carminative properties of the Aspartic acid found in it. Its extract can be used to expel excess gas from elderly to infants.
  • Turmeric powder aids weight loss: Curcumin in turmeric can be an ideal weight loss supplement as it lowers LDL cholesterol levels. It helps accelerate metabolism rate and lets the body burn a significant number of calories. It is useful in fat mass reduction and detoxification of the liver. It is also responsible for suppressing inflammatory messages in muscles, pancreas and fat cells. So, while the body isn’t focusing on inflammation it can focus on reducing weight.
  • Red chili powder: reduces blood pressure with potassium (322 mg/ 100g) potassium relaxes blood vessels with ideal blood flow.
  • Asafetida powder: reduces headaches. It has anti inflammatory properties that reduce inflammation of the blood vessels in the head which in turn reduces head aches. Heat a pinch of asafetida in some water to make a solution. Drink it once or twice to see effective results. (home remedy)
  • Coconut boosts immune system: In cancer patients researchers found that Lauric acid triggers apoptosis (cell death) in breast and endometrial cancer cells. It inhibits cancer cell growth by stimulating certain receptor proteins that regulate their growth.
  • Dosai chili powder: a mild form of chili powder mixed with white lentils that provide some protein benefit besides Capsaicin in chilies.
  • Curry leaves can aid weightloss; Carbazole alkaloids work against weight gain and help in regulating cholesterol levels in the body.

Method to cook Beans Paruppu Usili

  • Soak lentils (chana dal) in warm water. (10 min.)
  • Grind coarsely into a paste with spices and 1/2 cup water. (2 min. )
  • Spoon ground paste into a microwave safe bowl or steamer cups
  • Cook lentils in microwave or use a steamer to steam (8-10 min.)
  • Allow cooling; use a masher or food processor to crumble lentils. (2 min.).
  • Snip ends and rinse green beans; mince in a food processor.(2 min.).
  • Cook beans with 1/2 tsp salt and turmeric in microwave. (4 min.)
  • Heat the oil in a frying pan. Add mustard seeds .
  • When the mustard seeds splutter, add mashed lentils (usili).
  • Sauté paruppu usili mixture on medium heat. (4 min.)
  • Add minced beans and sauté until it is homogeneous.(2 min.)
  • Garnish with grated coconut and curry leaves.

Serve Beans Minced green beans with Quinoa, Lemon / Tamarind Rice, French Bread, Pasta or Parathas.

TIPS
Ground lentils can be stir fried on stove to get a crumbly texture but will take longer
Variation: Asparagus, Banana flower, Broccoli, Beetroot and cabbage can be made in a similar manner