Green Bean & Tofu Curry – An Autumn Ayurvedic Diet Recipe

In India we call these types of dishes Subji.

The green beans in this dish are extracting which helps to draw toxins out of the body.

Tofu is suitable for all doshas and is considered augmenting which feeds and nurtures the tissues of the body.

Green beans according to the Ayurvedic diet are sweet, cooling and astringent. They can help to increase agni (the internal fire), but can aggravate Vata if consumed in excess and produce gas and constipation.

Fortunately the spices is this recipe will help to prevent this and calm Vata. They should still however be eaten in moderation.

I don’t use onions very often but here you can use them, as an option, to add a rajastic or heating quality to the food. They also have a sweet characteristic to make it that more tasteful and pleasurable.

Onions can also be used occasionally to cleanse the blood but I wouldn’t recommended using them to often as their rajastic nature can affect the mind.

Safflower oil contains linoleic acid, which is considered a PUFA – a polyunsaturated fatty acid. Research has suggested that this oil – a plant source can help prevent heart disease.

Safflower oil has also been know to increase good cholesterol and help with blood sugar, insulin sensitivity and inflammation.

Make sure to use a safflower oil that is recommended for cooking at high to medium temperatures – higher in oleic acid

Prep time: 10 min    Active cooking time: 20 min    Total time to make: 30 min

Serves: 4-5


4 cups of chopped green beans

3 tablespoons of safflower oil

2 tablespoons of shredded coconut

small onion chopped or half a medium onion *optional

2/3 cup of water, more as needed

1 teaspoon of cumin seeds

1 teaspoon of coriander seeds (may be freshly grounded)

1 teaspoon of dark mustard seeds

1 tablespoon of fresh grated ginger

1 teaspoon of turmeric, fresh or powder

1/2 teaspoon of rock/sea salt

1/2 teaspoon of masla powder (optional)

A pinch of hing or asafoetida

1 to 2 cups of chopped tofu

½ of fresh cilantro leaves

juice from half a lime

* use organic ingredients if possible

Preparation & Cooking Procedure:

Cut or snap off the end of the green beans and slice into very small pieces, about 1/4 inch long.

Wash the beans and place them in aside.

Puree the ginger, coconut, cilantro, lime and water in a blender and then set aside.

Heat the safflower oil in the sauce-pan and add the cumin seeds, mustard seeds, hing and coriander.

When the seeds pop add the turmeric, masala powder, salt, chopped onion and tofu.

Stir and cook until the tofu and onion are soft and slightly brown.

Add the blended mix and green beans. Cover and simmer on low heat for 7- 8 minutes, until the beans are soft and tender.

Serve with warm, basmati rice or chapatis if you like.

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