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Winged Bean Curry
Curries • Sri Lanka
ගැන Winged Bean Curry
Winged beans in mild coconut gravy — heritage vegetable.
How to Make Winged Bean Curry (Traditional & Healthy Version)
Winged Bean Curry, known locally as 'Dambala Curry', is a cherished vegan and vegetarian dish enjoyed throughout Sri Lanka. Featuring the highly nutritious winged bean, this dish celebrates the bountiful produce of the island's home gardens. The curry is gently simmered in coconut milk, spiced with fragrant Sri Lankan curry powders, and finished with a burst of fresh herbs. The result is a creamy, aromatic, and wholesome meal that highlights the winged bean’s unique texture and delicate flavor. This curry is a staple in Sri Lankan households, especially among those seeking plant-based, protein-rich meals. Its subtle taste appeals to both adults and children, making it a versatile choice for family meals. Traditionally served alongside steamed rice, pol sambol, or other vegetable curries, Winged Bean Curry represents the heart of Sri Lankan home cooking—simple, nourishing, and deeply connected to local agricultural traditions. Its mild, coconut-based gravy makes it a comforting dish for breakfast or lunch, fitting perfectly into a balanced, health-conscious diet.
Ingredients(for 1 medium bowl per person)
- 2 cups Winged beans (dambala) (sliced thinly)
- 1 cup Coconut milk (fresh or light)
- 1 small Red onion (finely chopped)
- 2 Green chilies (sliced)
- 1 sprig Fresh curry leaves
- 1/2 tsp Mustard seeds
- 1/4 tsp Turmeric powder
- 1 tsp Sri Lankan curry powder (roasted if possible)
- 2 Garlic cloves (sliced)
- to taste Salt
- 1/4 tsp Black pepper (freshly ground) - optional
Instructions
- 1
Wash and thinly slice the winged beans. Prepare all other vegetables and spices.
5 minutes
Slice winged beans evenly for even cooking.
- 2
Heat a non-stick pan over medium heat and add the mustard seeds. When they begin to splutter, add chopped onions, garlic, green chilies, and curry leaves. Sauté until onions are translucent.
5 minutes
Add a splash of water instead of oil for a lower calorie option.
- 3
Add the turmeric powder, curry powder, and black pepper. Stir well to coat the aromatics with spices.
2 minutes
Roast spices gently to release their aroma but avoid burning.
- 4
Add the sliced winged beans and mix to combine with the spices and aromatics.
2 minutes
Ensure all beans are well coated for maximum flavor.
Why This Dish is Healthy
This Sri Lankan Winged Bean Curry is a healthy choice due to its high protein and fiber content, which support muscle maintenance and digestive health. The dish is prepared with minimal oil, relies on fresh herbs and spices, and incorporates coconut milk for healthy fats. Its low-calorie profile and absence of animal products make it ideal for weight management and vegan diets.
Winged bean is a nutritional powerhouse, delivering plant-based protein, dietary fiber, vitamins A and C, iron, calcium, and antioxidants. Coconut milk offers healthy fats and minerals, while the use of fresh spices and herbs boosts both flavor and micronutrient content. This curry is naturally low in calories, cholesterol-free, and gluten-free, making it suitable for most dietary needs.
Pro Tips
- 💡Tip 1: Always use fresh winged beans for the best texture and flavor.
- 💡Tip 2: Lightly toasting the curry powder intensifies its aroma.
- 💡Tip 3: Avoid overcooking to maintain the beans' natural crunch and nutrients.
Storage & Serving
Store cooled curry in an airtight container in the refrigerator for up to 2 days. Reheat gently before serving; add a splash of water if needed to maintain consistency.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 95.0 kcal |
| Protein | 2.4 g |
| Carbohydrates | 8.4 g |
| Total Fat | 5.4 g |
| Fiber | 3.4 g |