Very low-oil recipe for Quick Garlicky Green Beans and Carrots Stir-Fry.

 Pairing the protein-rich Dal with a volume-adding, high-fibre vegetable dish makes for a complete and highly satisfying weight-loss dinner.

🥕 Quick Garlicky Green Beans and Carrots Stir-Fry

This dish uses minimal oil and relies on garlic, spices, and a touch of lemon for bright, fresh flavour.

Ingredients

CategoryItemQuantityNotes
VegetablesGreen Beans (French Beans)1 cupTrimmed and chopped into 1-inch pieces.
Carrots1/2 cupDiced or cut into thin matchsticks.
Aromatics & SpicesGarlic4-5 clovesMinced or finely chopped. Use generously!
Cumin Seeds (Jeera)$1/2$ tsp
Turmeric Powder (Haldi)$1/4$ tsp
Salt & Black PepperTo taste
FinishLemon Juice1 tspFreshly squeezed.
Fresh Coriander1 tbspChopped, for garnish.
CookingOil (Olive or Vegetable)1 tspMinimal oil is key.
Water1/4 cupFor steaming/tenderizing.

Instructions

1. Prepare the Vegetables

  1. Parboil (Optional but recommended): If you like your vegetables softer, you can briefly boil the green beans and carrots in water for 2-3 minutes until they are slightly tender but still crunchy. Drain immediately. This shortens the cooking time in the pan.

2. Sauté the Aromatics

  1. Heat Oil: Heat 1 teaspoon of oil in a non-stick pan or skillet over medium-high heat.

  2. Add Seeds: Add the cumin seeds and allow them to splutter (about 15 seconds).

  3. Add Garlic: Add the minced garlic. Sauté quickly for about 30 seconds until fragrant. Be careful not to burn the garlic.

3. Stir-Fry the Vegetables

  1. Add Veggies: Add the trimmed (and potentially parboiled) green beans and carrots to the pan.

  2. Season: Stir well, then add the turmeric powder, salt, and black pepper.

  3. Steam/Cook: Pour in the $1/4$ cup of water. Immediately cover the pan with a lid. This step steams the vegetables slightly, making them tender-crisp without using extra oil. Let it cook for 4-5 minutes.

4. Finish the Dish

  1. Remove Lid: Remove the lid and let any remaining water evaporate, stirring constantly (about 1-2 minutes). The vegetables should be bright and tender-crisp.

  2. Final Touches: Turn off the heat. Stir in the fresh lemon juice and garnish with chopped fresh coriander.

Serving Suggestion

Serve a generous portion of this Garlicky Stir-Fry alongside your bowl of Simple Weight Loss Dal for a delicious, balanced, and low-calorie dinner.

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