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French beans mutton curry
  • Serving Size 1 Small Cup (100 g)
  • Calories75.6 kcal
  • Carbs2.5 g (10.0 kcal)
  • Protein5.6 g (22.4 kcal)
  • Fats4.8 g (43.2 kcal)

French beans mutton curry recipe

French bean mutton curry is a good source of niacin, vitamin B6, vitamin C, vitamin D, and an excellent source of protein, beta carotene, lutein, and zeaxanthin.HINT: It helps in strengthening muscles and boosting immunity.

Cooking time: 20 minutes

Serves: 7 persons

Ingredients
French beans country
250 Grams
Tomato ripe local
50 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
30 Grams
Onion small
50 Grams
Turmeric powder
0.5 Tea Spoon
Goat shoulder
150 Grams
Rice bran oil
15 Milliliter
Salt
0.5 Tea Spoon
Water
150 Milliliter
Ginger garlic paste
1 Tea Spoon
Red chilli powder
0.5 Tea Spoon
Instructions
1
Wash and chop the french beans
Destring the french beans and chop them to fine pieces Rinse well keep aside. Chop tomatoes and onions as well.
2
Wash the mutton
Wash the mutton pieces thoroughly, drain the water and keep aside.
3
Pressure cook the mutton
Heat oil in a pressure pan, add chopped onions, green chilies, and sauté until they become soft. Put ginger garlic paste and fry until the raw flavor disappears. add mutton pieces and cook on medium heat for 5-7 minutes. Add turmeric powder, red chili powder, coriander powder, salt, mix well and cook for 5 minutes. Pour water up to the level of the mutton pieces, cover with lid and pressure cook up to 5-6 whistles. Wait until the pressure is released.
4
Cook the beans.
Open the lid and add chopped tomatoes and french beans, mix well. Cover with the lid and pressure cook again up to 4-5 whistles. Wait until the pressure releases. Open the lid, mix once and keep it on the flame until the water evaporates. Add chopped coriander leaves and serve with rice or roti.
Nutrition Label

French beans mutton curry

  • Serving Size1 Small Cup (100 g)
  • Calories75.6 kcal
  • Carbs2.5 g
  • Fiber2.2 g
  • Sugar0.9 g
  • Protein5.6 g
  • Fat4.8 g
  • Saturated fat1.6 g
  • Mono unsaturated fat1.9 g
  • Poly unsaturated fat1.0 g
  • Cholesterol17.2 mg
  • Sodium142.9 mg

Glycemic Index

30 Low
Low
Medium
High

Low glycemic impact due to protein and fat and fiber slowing carbohydrate absorption.

How to flatten the spike

  • Eat protein portions first before rice or bread
  • The fiber content helps moderate blood sugar spikes

Compare & Substitute

NutrientFrench beans mutton curryThakkali Mutton CurryTomato mutton curryAavaaram Beans Mutton Kari
Calories75.6 kcal76.6 kcal76.6 kcal76.4 kcal
Carbs2.5 g3.1 g3.1 g2.3 g
Protein5.6 g5.1 g5.1 g6.1 g
Fat4.8 g4.9 g4.9 g4.8 g
Fiber2.2 g1.3 g1.3 g3.7 g
Sugar0.9 g1.3 g1.3 g0.9 g
Sodium142.9 mg142.8 mg142.8 mg147.1 mg
Cholesterol17.2 mg17.2 mg17.2 mg17.2 mg

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