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

Sunday, February 12, 2012

CWR's 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).  

CWR's Trini Fry Bodi/Long Green Beans

1 bunch long green beans, washed, trimmed and cut into 2-inch pieces
1-2 very ripe, medium tomatoes, diced
1 medium onion, sliced
3 large garlic cloves, crushed
2 tablespoons extra virgin olive oil
Hot pepper-optional
Salt-to taste

Simple ingredients-I only used one tomato..and a little piece of the hot pepper...
As you can see, I only use sweet vidalia onions in my cooking...they are heavenly...

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 tomato/es, onion, pepper if using. Crush/pound garlic into very small pieces. 

Heat 2 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. 

Add long green beans (Bodi) and salt and stir fry over medium-high 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...)
The bodi is ready when they begin to shrivel and turn brown about 10-15 minutes.

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,
Ria


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