How to Make Winged Bean Curry (Traditional & Healthy Version)
Winged Bean Curry, known locally as 'Dambala Curry', is a cherished vegan and vegetarian dish enjoyed throughout Sri Lanka. Featuring the highly nutritious winged bean, this dish celebrates the bountiful produce of the island's home gardens. The curry is gently simmered in coconut milk, spiced with fragrant Sri Lankan curry powders, and finished with a burst of fresh herbs. The result is a creamy, aromatic, and wholesome meal that highlights the winged bean’s unique texture and delicate flavor. This curry is a staple in Sri Lankan households, especially among those seeking plant-based, protein-rich meals. Its subtle taste appeals to both adults and children, making it a versatile choice for family meals. Traditionally served alongside steamed rice, pol sambol, or other vegetable curries, Winged Bean Curry represents the heart of Sri Lankan home cooking—simple, nourishing, and deeply connected to local agricultural traditions. Its mild, coconut-based gravy makes it a comforting dish for breakfast or lunch, fitting perfectly into a balanced, health-conscious diet.
Ingredients
- 2 cups Winged beans (dambala) (sliced thinly)
- 1 cup Coconut milk (fresh or light)
- 1 small Red onion (finely chopped)
- 2 Green chilies (sliced)
- 1 sprig Fresh curry leaves
- 1/2 tsp Mustard seeds
- 1/4 tsp Turmeric powder
- 1 tsp Sri Lankan curry powder (roasted if possible)
- 2 Garlic cloves (sliced)
- to taste Salt
- 1/4 tsp Black pepper (freshly ground)
Step-by-step instructions
Step 1 · Wash and thinly slice the winged beans
Wash and thinly slice the winged beans. Prepare all other vegetables and spices.
Step 2 · Heat a non-stick pan over medium heat and add the mustard seeds
Heat a non-stick pan over medium heat and add the mustard seeds. When they begin to splutter, add chopped onions, garlic, green chilies, and curry leaves. Sauté until onions are translucent.
Step 3 · Add the turmeric powder
Add the turmeric powder, curry powder, and black pepper. Stir well to coat the aromatics with spices.
Step 4 · Add the sliced winged beans and mix to combine with the spices and ...
Add the sliced winged beans and mix to combine with the spices and aromatics.
Step 5 · Pour in the coconut milk and add salt to taste
Pour in the coconut milk and add salt to taste. Stir gently and bring to a gentle simmer.
Step 6 · Cover and cook on low heat for about 8-10 minutes
Cover and cook on low heat for about 8-10 minutes, or until the winged beans are tender but still bright green.
Step 7 · Taste and adjust seasoning if needed
Taste and adjust seasoning if needed. Serve hot with steamed rice or whole grain options.
Why this recipe is healthy
This Sri Lankan Winged Bean Curry is a healthy choice due to its high protein and fiber content, which support muscle maintenance and digestive health. The dish is prepared with minimal oil, relies on fresh herbs and spices, and incorporates coconut milk for healthy fats. Its low-calorie profile and absence of animal products make it ideal for weight management and vegan diets.
A note on tradition
Winged Bean Curry is especially popular in rural and urban Sri Lankan homes, reflecting the country's emphasis on plant-based, sustainable eating. Winged beans are often grown in home gardens, making this dish both affordable and eco-friendly. It is typically enjoyed as part of a rice and curry meal, often during everyday lunches or as a special vegetarian option on Buddhist Poya days.