Long beans also known as "Alasando" in Konkani or "Alasande" in Kannada, is a very popular vegetable not just used in Mangalore coastal cuisine, but also used extensively in Malaysian and Chinese cuisine.
Long Bean is considered as an energy food. It is a low calorie vegetable and hence can be consumed by those on weight loss. It has good amounts of Vitamin A as well as fair amounts of Vitamin C. It is rich in anti oxidants, thus plays an important role in fighting cancer and delays aging.They offer cardiovascular protection and help lower blood pressure. They have anti inflammatory effects and relieve inflammation in arthritis and asthma.
Here is a very quick and easy side-dish made from Long Beans. This dish is one of the ways of cooking long beans in the Konkani cuisine.
This dish is very simple and maybe most of you already know how to make it, but this recipe is for those friends who would like to learn how to make the Mangalore style Upkari or Palya.
Long Beans - 200 gms
Mustard seeds - 1 tsp
Dry red chilly - 2-4 cut into pieces (depending on your palate)
Salt to taste
Oil - 1 tsp (For authentic Mangalore taste use coconut oil - else any oil would do)
Grated/Desiccated coconut - 2 tbsp
Wash and cut the long beans into 1/2 inch pieces.
Take a pan, keep on low heat, add 1 tsp oil, when its hot, add mustard and red chillies and keep stirring. When the mustard seeds begin to crackle, add the beans and fry for 1 minute.
Now add 1/2 cup water, salt and mix well. Cover and cook till the beans are well done and most of the water has been absorbed/evaporated.
Now add the grated coconut and mix well and fry for 1 more minute mixing continuously.
Serve as a side dish with rice and dal or sambhar or rasam.