The spicy tomato-based bodi recipe features long green beans cooked in a flavorful sauce. Originating from South Asian cuisine, it blends traditional spices with tangy tomatoes for a satisfying dish rich in history and taste.

Ingredients:

- 500g long green beans (bodi)

- 2 tablespoons oil

- 1 teaspoon cumin seeds

- 1 onion, finely chopped

- 2 tomatoes, chopped

- 1 teaspoon ginger-garlic paste

- 1 teaspoon turmeric powder

- 1 teaspoon red chili powder

- Salt to taste

- Fresh coriander leaves for garnish

Method:

- Wash and trim the ends of the green beans. Cut them into bite-sized pieces.

- Heat oil in a pan over medium heat. Add cumin seeds and let them splutter.

- Add chopped onions and sauté until golden brown.

- Stir in ginger-garlic paste and cook for a minute until fragrant.

- Add chopped tomatoes and cook until they turn soft and pulpy.

- Sprinkle turmeric powder, red chili powder, and salt. Mix well.

- Add the chopped green beans to the pan and stir to coat them with the spices.

- Cover and cook for about 15-20 minutes until the beans are tender, stirring occasionally.

- Once done, garnish with fresh coriander leaves.

- Serve hot with rice or bread. Enjoy your spicy tomato-based bodi!

Nutrition Value500g long green beans (bodi)

  - Calories: Approximately 175 kcal

  - Carbohydrates: Around 38g

  - Protein: About 10g

  - Fat: Nearly 1g

  - Sodium: Minimal

  - Cholesterol: None

  - Vitamins: Rich in vitamin C, vitamin K, and folate

  - Minerals: Good source of potassium, magnesium, and iron

Benefit: High in fiber, green beans aid digestion, promote heart health, and support immune function.

2 tablespoons oil

  - Calories: Approximately 240 kcal

  - Fat: Around 28g (depends on the type of oil)

  - Other nutrients: Minimal

Benefit: Provides essential fatty acids and aids in the absorption of fat-soluble vitamins.

1 teaspoon cumin seeds

  - Calories: Approximately 7 kcal

  - Carbohydrates: Less than 1g

  - Protein: Less than 1g

  - Fat: Less than 1g

  - Sodium: Minimal

  - Cholesterol: None

  - Vitamins: Contains vitamin E and small amounts of vitamin K

  - Minerals: Rich in iron and manganese

Benefit: Cumin seeds aid digestion, may improve blood sugar control, and provide antioxidant properties.

1 onion, finely chopped

  - Calories: Approximately 44 kcal

  - Carbohydrates: Around 10g

  - Protein: About 1g

  - Fat: Minimal

  - Sodium: Minimal

  - Cholesterol: None

  - Vitamins: Contains vitamin C, vitamin B6, and folate

  - Minerals: Good source of potassium and manganese

Benefit: Onions are rich in antioxidants, may help reduce inflammation, and support heart health.

2 tomatoes, chopped

  - Calories: Approximately 44 kcal

  - Carbohydrates: Around 10g

  - Protein: About 2g

  - Fat: Minimal

  - Sodium: Minimal

  - Cholesterol: None

  - Vitamins: High in vitamin C, vitamin A, and vitamin K

  - Minerals: Contains potassium and manganese

Benefit: Tomatoes are rich in lycopene, antioxidants, and may promote skin health and reduce the risk of certain diseases.

1 teaspoon ginger-garlic paste

  - Calories: Approximately 9 kcal

  - Carbohydrates: Around 2g

  - Protein: Less than 1g

  - Fat: Minimal

  - Sodium: Minimal

  - Cholesterol: None

  - Vitamins: Contains vitamin C and vitamin B6

  - Minerals: Rich in manganese

Benefit: Ginger and garlic have anti-inflammatory properties, aid digestion, and may boost immune function.

1 teaspoon turmeric powder

  - Calories: Approximately 8 kcal

  - Carbohydrates: Around 2g

  - Protein: Less than 1g

  - Fat: Minimal

  - Sodium: Minimal

  - Cholesterol: None

  - Vitamins: High in vitamin C and vitamin B6

  - Minerals: Contains manganese and iron

Benefit: Turmeric is a potent anti-inflammatory spice, may improve brain function, and support heart health.

1 teaspoon red chili powder

  - Calories: Approximately 6 kcal

  - Carbohydrates: Around 1g

  - Protein: Less than 1g

  - Fat: Less than 1g

  - Sodium: Minimal

  - Cholesterol: None

  - Vitamins: Contains vitamin A and vitamin C

  - Minerals: Rich in potassium and manganese

Benefit: Red chili powder contains capsaicin, which may aid weight loss, boost metabolism, and reduce inflammation.

Salt to taste

  - Sodium: Varies depending on the amount used

  - Other nutrients: None

Benefit: Salt is essential for maintaining electrolyte balance, nerve function, and hydration.

Fresh coriander leaves for garnish

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Minimal

  - Cholesterol: None

  - Vitamins: Rich in vitamin A, vitamin C, and vitamin K

  - Minerals: Contains potassium, calcium, and manganese

Benefit: Coriander leaves add flavor and freshness to the dish and are rich in antioxidants, may aid digestion, and support skin health.

These nutritional components and benefits may vary slightly depending on the specific varieties and quantities of ingredients used.