A classic Maharashtrian stir-fry featuring tender cluster beans and a nutty crunch from roasted peanuts. This simple, flavorful sabzi gets its unique taste from goda masala and a hint of jaggery.
Prep15 min
Cook20 min
Servings4
Serving size: 1 serving
188cal
5gprotein
13gcarbs
15g
Ingredients
250 g Cluster Beans (Trimmed and chopped into 1-inch pieces)
0.25 cup Peanuts (Raw, for roasting)
2 tbsp Vegetable Oil
0.5 tsp Mustard Seeds
0.5 tsp Cumin Seeds
0.25 tsp Asafoetida
4 cloves Garlic (Finely minced)
0.25 tsp Turmeric Powder
1 tsp Red Chili Powder (Adjust to your spice preference)
A classic Goan leavened bread with a soft, hollow center and a rustic wheat bran coating. This slightly sweet, whole wheat bread is perfect for mopping up curries or making sandwiches.
A comforting and classic North Indian lentil dish. Creamy yellow lentils are cooked until tender and then topped with a fragrant tempering of spices sizzled in ghee. Perfect with steamed rice or roti.
Fiber-rich Gawar Bhaji & protein-packed dal with soft Goan Poi. A perfectly spiced, soul-satisfying meal!
This goan dish is perfect for dinner. With 582.27 calories and 21.740000000000002g of protein per serving, it's a nutritious choice for your meal plan.
fat
(Key for authentic flavor)
1 tsp Jaggery (Grated or powdered)
0.5 tsp Tamarind Paste (Can substitute with 2-3 pieces of kokum)
1 tsp Salt (To taste)
0.25 cup Water (For cooking the beans)
2 tbsp Coriander Leaves (Freshly chopped, for garnish)
Instructions
1
Prepare the Beans and Peanut Powder
Wash the cluster beans thoroughly. Trim both ends and chop them into 1-inch pieces.
In a small, dry pan over low-medium heat, roast the raw peanuts for 4-5 minutes, stirring frequently until they are fragrant and have light brown spots. Be careful not to burn them.
Allow the peanuts to cool completely, then transfer them to a grinder or use a mortar and pestle to crush them into a coarse powder. Set aside.
2
Create the Tempering (Tadka)
Heat the vegetable oil in a kadai or a wide pan over medium heat.
Once the oil is hot, add the mustard seeds and allow them to splutter completely, which should take about 30 seconds.
Add the cumin seeds and asafoetida. Sauté for another 30 seconds until the cumin seeds sizzle and become fragrant.
Add the minced garlic and sauté for about a minute until the raw aroma disappears.
3
Cook the Cluster Beans
Add the chopped cluster beans to the pan and sauté for 2-3 minutes, ensuring they are well-coated with the tempered oil.
Add the turmeric powder, red chili powder, and salt. Mix well to combine all the spices with the beans.
Pour in 1/4 cup of water, give it a good stir, and bring to a gentle simmer.
Cover the pan with a lid, reduce the heat to low, and let the beans cook for 10-12 minutes. Stir once or twice in between to prevent sticking. The beans should be tender but retain a slight crunch.
4
Add Final Flavorings
Once the beans are cooked, remove the lid.
Add the coarsely crushed peanuts, goda masala, grated jaggery, and tamarind paste to the pan.
Stir gently to combine everything. The peanut powder will absorb any excess moisture.
Cook uncovered for another 2-3 minutes, allowing the jaggery to melt and all the flavors to meld together beautifully.
5
Garnish and Serve
Turn off the heat and garnish generously with freshly chopped coriander leaves.
Serve the Gavar Bhaji hot with fresh chapatis, jowar bhakri, or as a side dish with dal and steamed rice.
8
Serving size: 1 serving
132cal
4gprotein
25gcarbs
3gfat
Ingredients
1 cup Warm Water (Around 105-115°F or 40-46°C)
1 tsp Sugar
1 tsp Active Dry Yeast
1.5 cup Atta (Indian whole wheat flour)
0.5 cup Maida (All-purpose flour)
1 tsp Salt
1 tbsp Vegetable Oil (Plus extra for greasing the bowl)
0.5 cup Wheat Bran (For coating the dough balls)
Instructions
1
Activate the Yeast
In a small bowl, combine the warm water, sugar, and active dry yeast.
Stir gently to dissolve and let the mixture stand for 5-10 minutes.
It is ready when it becomes frothy and bubbly, which indicates the yeast is active.
2
Prepare and Knead the Dough
In a large mixing bowl, whisk together the atta, maida, and salt.
Create a well in the center and pour in the activated yeast mixture and the vegetable oil.
Mix with a spoon or your hands until a shaggy dough forms.
Transfer the dough to a lightly floured surface and knead for 8-10 minutes until it is smooth, soft, and elastic.
3
First Proofing
Lightly grease the mixing bowl with a few drops of oil.
Place the kneaded dough in the bowl, turning it once to coat the surface with oil.
Cover the bowl with a damp cloth or plastic wrap.
Let the dough rise in a warm, draft-free place for 60-75 minutes, or until it has doubled in volume.
4
Shape and Coat the Poi
Gently punch down the risen dough to release the trapped air.
Divide the dough into 8 equal portions and roll each portion into a smooth ball.
Spread the wheat bran on a flat plate.
Take one dough ball at a time and roll it in the wheat bran, pressing gently to ensure it is evenly coated on all sides.
5
Second Proofing
On a lightly floured surface, gently roll each bran-coated ball into a disc about 4-5 inches in diameter and approximately 1/4 inch thick.
Arrange the rolled discs on a baking sheet lined with parchment paper, ensuring they don't touch.
Cover them with a clean kitchen towel and let them rest for 20 minutes. They will puff up slightly.
6
Bake the Poi
During the last 10 minutes of the second proofing, preheat your oven to its highest temperature, typically 450-475°F (230-245°C). Place a baking stone or an inverted heavy-duty baking sheet inside to heat up.
Carefully transfer 2-3 poi discs directly onto the hot baking stone or sheet.
Bake for 5-6 minutes. The poi will puff up dramatically like a balloon and develop light golden-brown spots.
Remove the puffed poi from the oven and immediately wrap them in a clean cloth. This traps the steam and keeps them soft.
3 cup Water (for pressure cooking, plus more as needed)
0.5 tsp Turmeric Powder
1 tsp Salt (or to taste)
2 tbsp Ghee (divided)
1 tsp Cumin Seeds
0.5 tsp Mustard Seeds
1 medium Onion (finely chopped)
1 tbsp Ginger Garlic Paste
2 pcs Green Chili (slit lengthwise)
1 medium Tomato (finely chopped)
0.25 tsp Hing (asafoetida)
2 pcs Dried Red Chili (whole)
0.5 tsp Kashmiri Red Chili Powder (for color, adjust to taste)
0.5 tsp Garam Masala
2 tbsp Coriander Leaves (freshly chopped, for garnish)
1 tsp Lemon Juice (optional, for a tangy finish)
Instructions
1
Pressure Cook the Dal
Rinse the toor dal thoroughly under cold running water until the water runs clear. Drain.
Place the rinsed dal in a pressure cooker. Add 3 cups of water, turmeric powder, and 1/2 tsp of salt.
Secure the lid and pressure cook on medium-high heat for 4-5 whistles, or about 15 minutes, until the dal is completely soft and mushy.
Allow the pressure to release naturally. This extra time helps the dal become even creamier.
Once the pressure has subsided, open the cooker and whisk the dal gently until it reaches a smooth, consistent texture. If it's too thick, add a little hot water to reach your desired consistency.
2
Prepare the Masala Base
Heat 1 tbsp of ghee in a separate pan or kadai over medium heat.
Add 1/2 tsp of cumin seeds and let them sizzle.
Add the finely chopped onion and sauté for 3-4 minutes until it becomes soft and translucent.
Add the ginger-garlic paste and slit green chilies. Cook for another minute until the raw smell disappears.
Stir in the chopped tomatoes and the remaining 1/2 tsp of salt. Cook for 4-5 minutes, stirring occasionally, until the tomatoes break down and the mixture becomes pulpy.
Pour this onion-tomato masala into the cooked dal. Add the garam masala, stir well, and let it simmer on low heat for 5 minutes for the flavors to meld.
3
Prepare the Final Tempering (Tadka)
In a small tadka pan or small skillet, heat the remaining 1 tbsp of ghee over medium heat until hot.
Add the mustard seeds and the remaining 1/2 tsp of cumin seeds. Allow them to crackle and splutter, which should take about 30 seconds.
Add the whole dried red chilies and hing (asafoetida). Sauté for just 10-15 seconds, being careful not to burn them.
Turn off the heat completely. Immediately add the Kashmiri red chili powder to the hot ghee and give it a quick swirl. This prevents the powder from burning and turning bitter.
4
Combine and Serve
Immediately pour the sizzling hot tempering over the simmering dal. You should hear a satisfying sizzle as the tadka hits the dal.
Stir gently to incorporate the tempering. Stir in the optional lemon juice if using.
Garnish with freshly chopped coriander leaves.
Serve hot with steamed basmati rice, jeera rice, or fresh rotis.
