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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A classic Rajasthani dry curry made with tender cluster beans, tangy yogurt, and aromatic spices. This simple, flavorful side dish comes together quickly and pairs perfectly with hot rotis.
A simple and delicious North Indian stir-fry made with tender cluster beans, onions, and a blend of aromatic spices. This classic side dish, also known as Gawar ki Sabzi, is quick to prepare and pairs perfectly with roti, paratha, or as part of a larger meal with dal and rice.
Look for beans that are bright green, slender, and firm. They should snap easily when bent; if they are flexible or leathery, they are likely old and fibrous.
Yes, mature cluster beans have a tough fiber along the sides. It is best to top and tail them and pull the string down the side for a better eating experience.
It is generally not recommended to eat them raw as they can be quite bitter and tough. Cooking helps soften the fibers and improves the flavor.
French beans or long beans (Chawli phali) are the best substitutes, though they lack the characteristic slight bitterness of Gawar.
Yes, it is very low in calories and high in fiber, which helps you feel full for longer periods.
Yes. Blanch the cleaned and chopped beans in boiling water for 2-3 minutes, shock them in ice water, dry them thoroughly, and store in airtight freezer bags.
The bitterness is natural to the bean. Older, larger beans tend to be more bitter than young, tender ones. Cooking with tamarind or dry mango powder can help balance this.
Yes, it is highly recommended due to its high folic acid content, which is crucial for the baby's neural development.
Gawar Phalli is a versatile ingredient found in cuisines around the world. With 16 calories per 100g and 3.2 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the vegetable category with complete nutrition information.
View all vegetable →Discover 1 recipes featuring gawar phalli with step-by-step instructions.
Browse recipes →Common dishes include Gawar ki Sabzi (stir-fry with spices), Gawar Dhokli, and Kothavarangai Paruppu Usili (South Indian style with lentils).