xmlns:fb='http://www.facebook.com/2008/fbml' Trinidadian "Fry Bodi" (Stir-Fry Long Green Beans)

Sunday, February 12, 2012

Trinidadian "Fry Bodi" (Stir-Fry Long Green Beans)

Long green beans are also known as bora, long padded cow peas, asparagus bean, snake bean or Chinese long bean, but in Trinidad we proudly call it bodi (pronounced bo-dee). 

This recipe for “Fry Bodi” is actually long green beans stir fried with tomatoes, onions and garlic. Cooking bodi past the steaming point brings out the intense flavor of the green bean. It’s juicy, tender, yet crunchy. The onion which somehow gets caramelized in the process and the tomato add a burst of flavor and both lend a natural sweetness to the dish. Sometimes salted fish or potatoes can also be added to this recipe for variety. 

It always amazes me that in our Caribbean food culture we use the simplest ingredients to create the most delightful vegetarian dishes that even kids enjoy. Another favorite in my house with adults and kids alike,  I prepare “fry bodi” for a weekend breakfast and serve it with roti or fried bake. Sometimes I serve it as a veggie side to curried or stewed dishes. 

I always have to make a special trip to the Asian supermarket in Brooklyn or to Liberty Ave, Queens for these long green beans, but it is definitely worth the trek. I also use these long green beans in curries, fried rice or stir-fries(including chow mein).  

View YouTube Video for this recipe here.

CWR's Trini Fry Bodi/Long Green Beans

1 bunch long green beans, washed, trimmed and cut into 2-inch pieces, about 1 1/2 pounds
2 very ripe, medium plum tomatoes, diced
1 medium onion, sliced
6-8 large garlic cloves, crushed (about 2 tbs crushed)
3-4 tablespoons extra virgin olive oil
Hot pepper-optional (habanero or scotch bonnet)
Salt-to taste

Simple ingredients

Wash the long beans and drain..do both thoroughly.

Using a knife, trim the tops. I cut it all at the same time...to save time..
No chop, chop, chop here, just one chop!

Cut into 1-2 inch pieces. I grab all together using my hands (of course) and it's all over in a few slices!
I remember the older folks would sit and break each bodi into bite-size pieces. I can't see myself doing that!

Cut tomatoes, onion, pepper if using. Crush/pound garlic into very small pieces. 

Heat 3-4 tablespoons olive oil in a heavy bottomed pot or large sauté pan over medium heat.  Add onion, tomatoes and garlic.

Stir fry for 2-3 minutes until cooked.

Add long green beans (Bodi) and salt and stir fry over medium heat.
(I used two about two teaspoons of salt. The amount of salt may vary depending on the sweetness of the tomatoes and other factors...)
Cover and steam for 10 mins, then remove cover and continue to cook for an additional 10-15 minutes, stirring occasionally.
 The bodi is ready when they begin to shrivel, turn color and any natural juices have evaporated or almost evaporated.  

Serve hot or room temperature with roti, fried bake, rice or as a side dish....

You will really enjoy this "Fry Bodi".

Prepare this very simple, absolutely delicious dish today! ...or tomorrow...

Eat more heart healthy veggies,
..and give love and thanks--always,
With love,

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