This oven roasted green beans fry is a hands off South Indian side dish with crispy edges, 9g of fiber, and only 170 calories per serving. Ready in 31 minutes with just 1 minute of prep, no stovetop stirring required.
If you love the coconut podi flavors of a traditional beans poriyal but wish you could skip the stirring and splattering, this oven method is your answer. Using frozen green beans and a simple hands off approach, you get crispy, flavorful beans with just one minute of active time.
The oven does all the work while you do something else. Perfect as a meal prep side that reheats beautifully, bringing authentic South Indian taste to your weeknight thali. Use my coconut garlic podi recipe or any store bought version.
Jump to:
Why This Recipe Works for Busy Weeknights
This oven roasted green beans fry is the ultimate meal prep vegetable. Instead of standing at the stove stirring a poriyal, you toss everything on a sheet pan and let the oven do the work. The result? Tender beans with slightly crispy edges, coated in aromatic coconut garlic podi.
- 9g fiber per serving for digestive health
- Only 170 calories for a generous portion
- Freezer friendly so you can make a big batch and reheat all week
- 1 minute active time then the oven takes over
Key Ingredients
Frozen green beans roast beautifully without any prep work, no washing, trimming, or cutting needed. The moisture from frozen beans creates steam in the oven, cooking them through before the edges get crispy.
Coconut garlic podi brings the authentic South Indian flavor. This dry spice powder (also called chutney podi) has coconut, garlic, red chilies, and urad dal. Use my recipe or any store-bought version.
Oil helps the beans get crispy and carries the podi flavor. Avocado oil or any neutral oil works well at this high heat.
Smart Shopping Tips
- Buy frozen green beans in bulk bags for better value
- Look for whole beans rather than cut pieces for better texture
- Keep coconut garlic podi on hand; it lasts for months in an airtight container
- Plan for ½ lb frozen beans per person as a side dish
How to Make Oven Roasted Green Beans Fry
- Toss with oil: Preheat oven to 425°F (220°C). Add frozen green beans to a mixing bowl and drizzle with oil. Toss to coat evenly.
- Season and bake: Add salt and toss again. Spread in a single layer on a sheet pan.
- First bake: Bake for 15 minutes until the beans start to thaw and release moisture.
- Add podi and finish: Flip the beans, sprinkle coconut garlic podi evenly, and bake for another 15 minutes until crispy.
For complete step by step instructions with exact measurements, see the recipe card below.
Pro Tips
- Don't thaw the beans first; frozen beans roast better because they steam from the inside while crisping on the outside
- Single layer is key; crowded beans steam instead of roast
- Add podi after first bake; adding it earlier can cause the coconut to burn
- Use a silicone mat or parchment for easy cleanup
How to Serve This Recipe
This oven roasted green beans fry fits perfectly into a balanced South Indian thali. Pair it with rice, dal, and a protein for a complete meal.
| Recipe Name | Serving Size | Calories | Protein (g) | Fiber (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|---|---|
| Easy Broccoli Rice with Bone Broth | 1 serving (165g) | 145 | 7 | 2 | 0.1 | 29 |
| Oven Roasted Green Beans Fry | 1 serving (78g cooked)* | 85 | 3 | 4.5 | 4.5 | 10.5 |
| Tomato Pappu | 1 cup (~110 g of cooked dal) | 154 | 7 | 3 | 3 | 26 |
| Oven Baked Chicken Thighs | Indian Style | 1 bowl (~100g) | 196 | 25 | 2 | 8 | 7 |
| Total | - | 580 | 42 | 11.5 | 15.6 | 72.5 |
*Serving size adjusted from original recipe
The beans add fiber and volume to your plate while the coconut garlic podi provides healthy fats and protein from the coconut and urad dal.
Easy Variations
- Add extra chili powder to the podi or sprinkle cayenne before the second bake for a spicier version
- After the first bake, drizzle a quick tempering of mustard seeds, cumin seeds, and curry leaves in hot oil over the beans before adding podi
- Sprinkle freshly grated coconut along with the podi for extra texture and richness
- Try this method with frozen broccoli, cauliflower, or okra
Freezing & Storage Strategy
Refrigerator: Store in an airtight container for up to 5 days. Reheat in the microwave for 1 to 2 minutes or in a 350°F oven for 5 minutes.
Freezer: Portion into silicone freezer cubes and freeze for up to 2 months. Reheat directly from frozen in the microwave (2 to 3 minutes) or in the oven (10 minutes at 375°F).
Meal Prep Tip: Make a double or triple batch on the weekend. The beans hold their texture surprisingly well after reheating, making them ideal for weekly meal prep.
FAQs
Yes! Fresh green beans work great. Wash, trim the ends, and cut into 2 inch pieces. The cooking time stays the same at 30 minutes total.
Coconut can burn at high heat. Adding the podi after the first 15 minutes gives you toasted flavor without any bitter burnt bits.
You can substitute with regular dessicated coconut mixed with garlic powder and red chili flakes, but the flavor won't be quite the same. The podi is worth making or buying.
Use a single layer on the pan, don't overcrowd, and make sure your oven is fully preheated to 425°F. The high heat is essential for crispiness. If the beans still look wet after 30 minutes, just bake for another 5 to 10 minutes.
The coconut garlic podi has a mild spice level that most kids enjoy. Start with less podi and let them add more at the table.
Nutrition Breakdown
This recipe makes 2 servings. Here's the nutrition for different portion sizes:
| Recipe | Serving | Calories | Protein (g) | Fiber (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|---|---|
| ½ lb per serving (2 servings) | 1 serving (155g cooked) | 170 | 6 | 9 | 9 | 21 |
| ¼ lb per serving (4 servings) | 1 serving (78g cooked)* | 85 | 3 | 4.5 | 4.5 | 10.5 |
*Serving size adjusted from original recipe
This recipe is naturally high in fiber and low in calories, making it perfect for volume eating. The coconut in the podi adds healthy fats while the green beans provide potassium and vitamin C.
Ready to Try It?
If you've been looking for a way to enjoy South Indian flavors without standing at the stove, this oven roasted green beans fry delivers. It's hands off, freezer friendly, and full of the coconut garlic taste you love. What's your favorite way to use coconut garlic podi?
Oven Roasted Green Beans Fry
Equipment
- 1 Sheet pan Large, for even roasting
- 1 Mixing bowl Large enough to toss 1 lb of green beans
Ingredients
- 1 lb (454 g) frozen green beans
- 2 teaspoon (10 ml) peanut oil - avocado or any neutral oil
- ½ teaspoon salt
Topping:
- 2 tablespoon (24 g) coconut garlic podi - homemade or store bought
Instructions
Prep and First Bake:
- Preheat oven to 425°F (220°C).
- Add 1 lb frozen green beans to a large mixing bowl. Drizzle with 2 teaspoon peanut oil and toss to coat evenly.
- Add ½ teaspoon salt , and toss again to distribute the seasonings.
- Spread the green beans in a single layer on a sheet pan. Bake for 15 minutes.
Add Podi and Finish:
- Remove from oven. Flip the green beans and sprinkle 2 tablespoon coconut garlic podi evenly over the top.
- Return to oven and bake for another 15 minutes until the green beans are tender and slightly crispy on the edges.
Leave a Reply