A simple and wholesome North Indian dry curry made with tender cluster beans. Sautéed with aromatic spices, this everyday sabzi is quick to make and pairs perfectly with roti or dal rice.
Prep15 min
Cook20 min
Servings4
Serving size: 1 cup
107cal
4gprotein
10gcarbs
8g
Ingredients
400 g Guar Fali (trimmed and chopped into 1-inch pieces)
A quintessential Indian flatbread, Roti (also known as Phulka or Chapati) is made from whole wheat flour. These soft, pliable, and puffed-up breads are the perfect vehicle for scooping up flavorful curries and dals, forming the heart of countless meals across the Indian subcontinent.
A refreshing and crunchy Indian salad made with chopped onions, tomatoes, and cucumbers. It's seasoned with lemon juice and spices, making it the perfect cooling side dish for spicy curries and biryanis.
Fiber-rich Guar Fali ki Sabzi with soft Roti and fresh Salad – an energy-giving, homestyle meal for a light lunch.
This rajasthani dish is perfect for lunch. With 475.20000000000005 calories and 15.120000000000001g of protein per serving, it's a high-fiber option for your meal plan.
fat
1 tsp Red Chili Powder (adjust to taste)
1.5 tsp Dhania Powder (coriander powder)
1 tsp Salt (or to taste)
0.25 cup Water (as needed for cooking)
0.5 tsp Amchur (dry mango powder)
0.5 tsp Garam Masala
2 tbsp Coriander Leaves (freshly chopped, for garnish)
Instructions
1
Prepare the Cluster Beans
Wash the guar fali thoroughly under running water.
Snap off the top and bottom ends of each bean. If there are any tough strings along the sides, pull them off.
Chop the beans into 1-inch pieces and set aside. This should take about 10-12 minutes.
2
Make the Tadka and Sauté Aromatics
Heat oil in a kadai or a wide pan over medium heat.
Add the mustard seeds (rai) and let them crackle, which takes about 30 seconds.
Add the cumin seeds (jeera) and asafoetida (hing). Sauté for another 20-30 seconds until the cumin is fragrant.
Add the finely chopped onion and sauté for 3-4 minutes until it becomes soft and translucent.
Add the ginger-garlic paste and green chilies. Cook for 1 minute until the raw aroma disappears.
3
Add Spice Powders
Reduce the heat to low to prevent the spices from burning.
Add the turmeric powder, red chili powder, and coriander powder.
Stir continuously for about 30-40 seconds until the spices are fragrant and well-mixed with the onions.
4
Cook the Sabzi
Add the chopped guar fali to the pan along with the salt. Mix everything well to ensure the beans are evenly coated with the masala.
Sprinkle 1/4 cup of water over the beans.
Cover the pan with a lid and cook on low heat for 12-15 minutes.
Stir occasionally to prevent sticking. Cook until the beans are tender but still retain a slight bite. If the pan becomes too dry, you can add another tablespoon of water.
5
Finish and Serve
Once the beans are cooked through, remove the lid.
Add the dry mango powder (amchur) and garam masala. Mix gently to combine.
Cook for another 1-2 minutes without the lid to let any excess moisture evaporate.
Garnish with freshly chopped coriander leaves.
Serve hot with fresh rotis, parathas, or as a side dish with dal and rice.
321cal
9gprotein
50gcarbs
12gfat
Ingredients
2 cup Atta (whole wheat flour)
0.5 tsp Salt
1 tbsp Oil (any neutral oil like sunflower or canola, for the dough)
1 cup Water (lukewarm, plus more if needed)
0.25 cup Dry Atta (for dusting)
2 tbsp Ghee (for brushing, optional)
Instructions
1
Prepare the Dough
In a large mixing bowl, combine the atta and salt. Make a well in the center.
Pour the oil into the well and add about 3/4 cup of the lukewarm water.
Begin mixing the flour into the water, gradually adding more water as needed, until a shaggy dough forms.
Knead the dough on a clean surface for 8-10 minutes, using the heel of your palm to push and fold. The final dough should be soft, smooth, and pliable (like an earlobe), but not sticky.
Cover the dough with a damp cloth or a lid and let it rest for at least 20-30 minutes. This step is crucial for soft rotis.
2
Divide and Roll the Rotis
After resting, knead the dough again for one minute to make it smooth.
Divide the dough into 8 equal-sized portions and roll each portion into a smooth, crack-free ball (called a 'peda').
Take one peda, flatten it slightly between your palms, and dredge it completely in the dry atta.
Using a rolling pin, roll it out evenly from the center outwards into a thin circle about 6-7 inches in diameter. Dust with more dry atta as needed to prevent sticking.
3
Cook the Rotis
Heat a tawa (flat iron griddle) over medium-high heat. It's hot enough when a pinch of dry flour sizzles and turns brown in seconds.
Place a rolled roti on the hot tawa. Cook for about 15-20 seconds, or until you see small bubbles appear on the surface.
Using tongs, flip the roti. Cook the second side for about 30-40 seconds until light brown spots appear.
4
Puff the Rotis
Flip the roti back onto the first side. Gently press down on the edges with a folded, clean kitchen towel or a flat spatula. This traps the steam and should cause the roti to puff up like a balloon.
Alternatively, for a classic 'phulka', use tongs to carefully lift the semi-cooked roti off the tawa and place it directly on a medium-high open flame for a few seconds. It will puff up instantly. Flip once to cook both sides.
Immediately remove the puffed roti from the heat.
5
Finish and Serve
Brush one side of the hot roti with ghee (optional) and place it in a casserole dish or a container lined with a cloth.
Repeat the cooking and puffing process for all remaining dough balls, stacking the cooked rotis on top of each other to keep them warm and soft.