A Crispy, Spicy Side Dish 

Sri Lankan cuisine is known for transforming everyday vegetables into flavorful and vibrant dishes, and stir-fried long beans, locally known as “Me karal Theldala” or “Bonchi Theldala,” is a perfect example. This dish combines the crisp texture of long beans (also called yardlong beans or snake beans) with aromatic spices, creating a simple yet satisfying stir-fry that’s a staple in Sri Lankan households.

Whether served alongside rice and curry or as part of a vegetarian meal, this quick stir-fry adds both crunch and spice to the plate.

 

Ingredients:

• 250g long beans (bonchi), washed and cut into 2-inch pieces
• 1 medium onion, sliced
• 2 cloves garlic, finely chopped
• 1 sprig of curry leaves
• 1–2 green chilies, sliced (optional for extra heat)
• 1/2 tsp turmeric powder
• 1/2 tsp chili flakes (adjust to taste)
• 1/2 tsp mustard seeds
• Salt, to taste
• 1–2 tbsp coconut oil

 

Instructions:

Heat the Oil

In a skillet or wok, heat coconut oil over medium heat. Add mustard seeds and let them splutter. Then add curry leaves, onion, garlic, and green chilies. Sauté until onions are soft and golden.

Add Long Beans

Add the cut long beans to the pan and stir well to coat with the oil and spices.

Spice It Up

Sprinkle in the turmeric, chili flakes, and salt. Continue to stir-fry for about 6–8 minutes on medium heat, or until the beans are cooked but still slightly crisp. Avoid overcooking to maintain the texture.

Final Touch

Taste and adjust seasoning if needed. Serve warm.

Serving Suggestions:

• Pair with steamed rice, dhal curry, and fish or chicken curry.
• Can be served cold or at room temperature as part of a traditional Sri Lankan rice and curry spread.

 

Tips and Variations:

• You can add grated coconut at the end for added flavor and richness.
• For a dry curry version, add a pinch of roasted Sri Lankan curry powder during stir-frying.
• For a protein boost, small dried shrimp or Maldive fish can be sautéed with the onions.

 

Conclusion:

Sri Lankan stir-fried long beans are proof that even the simplest vegetables can become a culinary delight with the right technique and spices. With its bright color, subtle crunch, and bold flavor, this dish is a go-to for everyday meals in Sri Lankan kitchens. Easy to prepare and endlessly adaptable, Bonchi Theldala brings the essence of island home cooking to every bite.

Perfect for busy weeknights or a traditional rice and curry lunch, this dish is a celebration of simplicity and flavor on a plate.

 

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