Sri Lankan · side
Sri Lankan Tempered Green Beans (Bonchi Thel Dala)
Video by Ceylon Kitchen on YouTube · Open on YouTube
- Low carb (8.8 g net carbs) but not keto: 60% of the energy is from fat, and keto meals get about 60% or more
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
A quick vegan side of crisp green beans with onion, garlic and chilli: about 130 kcal and 4 g of fibre per serve, with under 2 tbsp of oil in the whole pan.
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Ingredients 10
Method
Tap a time to watch that step in the video.
- Heat the oil in a wok or wide pan. When hot, add the mustard seeds and let them fry until they start to pop. 1:18
- Add the chopped garlic and stir for about 30 seconds, then add the onion, pandan and curry leaves and sauté for about 1½ minutes. 1:30
- Add the beans and stir-fry for 1–2 minutes. 2:04
- Sprinkle in the curry powder and chilli powder, add the green chillies and salt, and mix gently on low heat. 2:27
- Cook for about 2 minutes more, just until the beans are tender but still bright green, then take off the heat. Serve with rice and curry. 3:06
Tip. Serves 3 as a side (our estimate). Use young, tender beans and don't overcook them, or they lose their colour. Cut the chillies differently from the beans so nobody bites one by mistake.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 3
Where the energy comes from one serve
- Net carbs 29%
- Protein 8%
- Fat 63%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High49%
0.8 g a serve, mostly from oil (92%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin K High38%
46 µg a serve, mostly from tender green beans (79%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin C High25%
23 mg a serve, mostly from tender green beans (45%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin E Source15%
2.2 mg a serve, mostly from oil (63%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B6 Source15%
0.3 mg a serve, mostly from tender green beans (46%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Folate Source10%
41 µg a serve, mostly from tender green beans (66%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Show the other 9
Magnesium8%
32 mg a serve, mostly from tender green beans (65%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Iron7%
1.3 mg a serve, mostly from tender green beans (64%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Potassium6%
290 mg a serve, mostly from tender green beans (60%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Calcium4%
58 mg a serve, mostly from tender green beans (53%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A4%
37 µg a serve, mostly from tender green beans (78%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Selenium4%
2.3 µg a serve, mostly from mustard seeds (59%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Zinc3%
0.4 mg a serve, mostly from tender green beans (43%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Ceylon Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.