Beans Senagapappu Koora (Beans Chana Dal Stir fry)

Looking for a delicious, nutritious, and easy-to-make stir fry? Then this Beans Senagapappu Koora recipe is just what you need! Known as a staple in Andhra cuisine, this chana dal and bean dish packs a flavourful punch. Not to mention, it comes loaded with protein to fuel your day. To top it all, this recipe is perfect for people with diabetes and high blood pressure issues.

Keep reading to learn what makes this Andhra style beans chana dal stir fry unique. I’ll walk you through how to cook it from start to finish, Andhra-style. Let’s get started!

This dish highlights a couple of key ingredients – chana dal (split chickpeas) and beans. I am making this using coconut oil which isn’t typically used in Andhra cuisine. I think that coconut oil imparts a unique flavour that I like and for those who wants to eat healthy, coconut oil would be a much better choice. Feel free to use any oil of your liking though and you will never go wrong with taste. Together, they make for a protein-rich, low carb vegan combo that will keep you feeling full.

Why You’ll Love This Beans Chana Dal Stir Fry!

This protein-packed beans senagapappu koora recipe makes for a quick, nutritious weekday meal. But what exactly makes it so tasty?

It’s Loaded with Protein – With fiber-rich chana dal and beans, you get over 15g protein per serving! This will help fill you up faster too.

It Uses Simple Ingredients – You likely have everything needed on hand. An easy pantry staple to throw together.

It’s Highly Customizable – Make it your own with different beans or veggies. Tweak the spices to preference too!

It Has Bursts of Flavour – Notes of savory, sweet, and spicy all in one quick stir fry. An explosion for your tastebuds!

It’s can be made Gluten-Free – The ingredients used make for a gluten-free delight (except for hing which you can skip) anyone can enjoy.

Health Benefits of Beans and Chana Dal

Part of what makes this Andhra style beans chana dal stir fry recipe so nutritious is the combo of ingredients. Let’s explore why these two protein-rich foods are so good for you.

Chana Dal Helps Lower Cholesterol – The soluble fiber removes LDL or bad cholesterol from blood vessels and arteries. Plus the nutrients maintain heart health.

Beans Aid Digestion and Regularity – With nearly 9 grams of fiber per cup, beans keep your digestive system healthy. The prebiotics also feed good gut bacteria.

They Help Manage Blood Sugar – Despite having carbs, the fiber and protein help slow digestion. This prevents unhealthy spikes and crashes in energy levels.

They Support Muscle Growth and Repair – The complete proteins repair worn down muscle tissue from exercise and activity.

So fuel up on this stir fry to reap all those benefits!

Ingredients You’ll Need

• 1⁄4 cup chana dal or bengal gram
• 400 gm chopped beans (French beans, flat beans or even green beans)
• 5 tbsp coconut oil
• 1 tsp mustard seeds
• 4 dried red chilies, broken
• 3 sprigs curry leaves
• 1 tsp turmeric powder
• 1⁄4 tsp hing or asafoetida
• 1 handful grated coconut 🥥
• salt to taste

Step-By-Step Cooking Guide

Now let’s dive into how to make this easy, tasty Andhra style beans chana dal stir fry.

Step 1: Soak and Cook the Chana Dal

Rinse the chana dal well until the water runs clear. Soak it for 2 hours and then cook with 1⁄2 tsp salt and 2 cups water until tender. Keep the flame medium-high while cooking.

Set aside the cooked chana dal once done.

Step 2: Chop Other Ingredients

While the chana dal cooks, prep your remaining ingredients.

• Chop your choice of beans into small pieces

And gather your spices and ingredients for the tempering (tadka).

Step 3: Start the Tadka

Heat oil in a pan over medium heat. Add the mustard seeds and let them pop. Then add dry red chillies and let sizzle for 10 seconds.

Next add beans and mix well. Now add the water used to boil the lentils and pour it over the beans. You can use plain water but adding the lentil broth adds that extra flavour to the dish. I highly recommend it.

Now add salt, curry leaves, turmeric powder, and hing. if you avoid hing, you can make this gluten-free as hing or asafoetida is the only ingredient that contains gluten in this recipe.

Close the lid and cook for 10 minutes, stirring in between.

Step 4: Add boiled chana dal and grated coconut

Now add cooked chana dal and mix it in thoroughly and continue cooking until they become tender and mushy.

You can check the seasoning now and add salt if required. Add grated coconut and keep the flame low before stirring.

Step 5: Cook Everything Together

Give everything a good mix together. Let it cook for 2-3 minutes so all the flavours combine.

Add a splash of water if the stir fry looks too dry.

Step 6: Finish and Serve

Finally, remove pan from heat and turn off the flame.

Serve the spicy Andhra beans senagapappu koora hot with rice or roti! It also goes well with yogurt too.

Tips and Variations

• Use any variety of green beans you prefer – French beans and flat beans work well to start.
• Adjust red chilies to preference, adding more for extra heat.
• For a creamy taste, finish with a spoonful of butter.
• Leftovers will keep refrigerated for 2-3 days. The flavours improve over time.

How to Store your Leftover Koora

Have extra beans senagapappu koora? Here are some storage tips:

• Let it cool completely before storing it in an airtight container.
• It will keep in the fridge for 2-3 days. The flavour improves over time!
• Microwave in 30 second bursts until hot. Or reheat gently in a pan with a splash of water to loosen it up.

More Delicious Ways to Enjoy Chana Dal

If you love chana dal as much as I do, give these tasty recipes a try next:

Chana Dal Vada – Crispy, fluffy fritters

Mix up your meals with these tasty ways to use protein-packed chana dal!

Let me know how your stir fry turned out by leaving a comment and star rating below. Your feedback is greatly appreciated!

Beans Chana Dal Stir Fry Recipe Card