Green Bean Curry
Curries • Sri Lanka
ගැන Green Bean Curry
Green beans in coconut gravy with mustard and curry leaves.
How to Make Green Bean Curry (Traditional & Healthy Version)
Green Bean Curry, known locally as "Bonchi Curry," is a beloved staple in Sri Lankan households across all regions. This vibrant, vegan, and gluten-free curry beautifully showcases the island’s hallmark flavors—fragrant coconut milk, classic curry leaves, and a gentle blend of spices. It’s a dish that captures the essence of Sri Lankan home cooking: simple, nourishing, and full of taste. Traditionally served with rice, hoppers, or roti, green bean curry is celebrated for its comforting texture and aromatic profile. It is a common sight at family meals and festive gatherings, where vegetables are central to the culinary experience. What makes Sri Lankan Green Bean Curry truly unique is its balance of freshness and spice. The natural crunch of green beans is enhanced with mustard seeds, turmeric, and a splash of creamy coconut milk, creating a light yet satisfying meal. Whether you’re discovering Sri Lankan food for the first time or seeking a wholesome plant-based recipe, this curry is an excellent choice for those looking to enjoy authentic flavors with a healthy twist. Its ease of preparation and adaptability make it perfect for busy international home cooks searching for a nutritious, flavorful addition to their meal rotation.
Ingredients(for 1 generous bowl (approx. 1.5 cups) per serving)
- 250g Green beans (Bonchi, ends trimmed and sliced diagonally)
- 1 small Onion (sliced thinly)
- 2 Garlic cloves (finely chopped)
- 1 Green chili (sliced; adjust for heat)
- 8-10 Curry leaves (fresh, if available)
- 1/2 tsp Mustard seeds
- 1/4 tsp Turmeric powder
- 1 tsp Sri Lankan curry powder (roasted variety preferred)
- 1/2 cup Coconut milk (light or regular)
- to taste Salt
- 1/4 tsp Black pepper (freshly ground) - optional
- 1 tbsp Coconut oil
Instructions
- 1
Heat coconut oil in a medium pan over medium heat. Add mustard seeds and let them splutter.
2 minutes
Ensure oil is hot before adding mustard seeds for best aroma.
- 2
Stir in onions, garlic, green chili, and curry leaves. Sauté until the onions are translucent and fragrant.
3 minutes
Keep stirring to prevent garlic from burning.
- 3
Add the sliced green beans and toss well to coat with the aromatics.
2 minutes
Cut beans diagonally for faster cooking and better texture.
- 4
Sprinkle turmeric powder, curry powder, and black pepper (if using). Mix thoroughly.
1 minute
Roasted curry powder adds depth—avoid burning the spices.
Why This Dish is Healthy
This Sri Lankan Green Bean Curry is a great healthy choice because it is plant-based, gluten-free, and packed with nutrients from fresh vegetables and spices. The recipe uses minimal oil and light coconut milk, making it lighter in calories. Fiber-rich green beans promote satiety, while the absence of processed ingredients supports clean eating. It’s perfect for anyone aiming to maintain a balanced, wholesome diet without sacrificing flavor.
Green Bean Curry is naturally low in calories and rich in dietary fiber, making it excellent for digestive health. Green beans are high in vitamins A, C, and K, as well as folate and essential minerals like potassium and iron. The use of coconut milk provides healthy fats, while the inclusion of spices such as turmeric supports anti-inflammatory benefits. This dish is low in saturated fat and contains no cholesterol, making it suitable for heart-healthy diets.
Pro Tips
- 💡Tip 1: Use fresh curry leaves for an authentic aroma.
- 💡Tip 2: Diagonally slicing beans enhances flavor absorption.
- 💡Tip 3: Adjust coconut milk for desired creaminess and calorie content.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently over low heat, adding a splash of water or coconut milk if needed to loosen the curry.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 95.0 kcal |
| Protein | 2.4 g |
| Carbohydrates | 8.4 g |
| Total Fat | 5.8 g |
| Fiber | 3.2 g |