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A classic Gujarati homestyle dish featuring tender cluster beans cooked in a tangy and mildly sweet tomato-based masala. This simple yet flavorful shaak is a staple in Gujarati households and pairs perfectly with hot rotis.
For 4 servings
Begin by preparing the cluster beans (gawar). Wash them thoroughly under running water. Snap off the top and bottom ends, and remove any tough strings along the sides. Chop the beans into 1-inch pieces and set aside.
Heat the vegetable oil in a medium-sized pan or kadai over medium heat. Once the oil is hot, add the carom seeds (ajwain) and let them sizzle for about 30 seconds until fragrant. Immediately add the asafoetida (hing).
Add the finely chopped tomatoes to the pan. Sauté for 4-5 minutes, stirring occasionally, until they break down and become soft and mushy.
Stir in the spice powders: turmeric powder, red chili powder, and coriander-cumin powder. Mix well and cook the masala for another minute, until the oil begins to separate from the mixture.
Add the chopped cluster beans to the pan along with the salt and grated jaggery. Stir everything together for about 2 minutes to ensure the beans are well-coated with the masala.
Pour in the water, stir once, and bring the mixture to a gentle simmer. Reduce the heat to low, cover the pan with a lid, and let the shaak cook for 12-15 minutes. Stir once or twice in between to prevent sticking.
Check for doneness by pressing a piece of gawar with a spoon; it should be tender but not mushy. If it's still tough, add another splash of water and cook for a few more minutes. Once cooked, turn off the heat.
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A classic Gujarati homestyle dish featuring tender cluster beans cooked in a tangy and mildly sweet tomato-based masala. This simple yet flavorful shaak is a staple in Gujarati households and pairs perfectly with hot rotis.
This gujarati recipe takes 35 minutes to prepare and yields 4 servings. At 105.29 calories per serving with 2.9g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Garnish with freshly chopped coriander leaves. Serve the Gawar nu Shaak hot with phulka roti, parathas, or as a side with dal and rice.
Add one medium potato, peeled and diced, along with the cluster beans. You may need to add a little more water and increase the cooking time by 5-7 minutes until the potatoes are tender.
For a different flavor profile, add 2-3 cloves of minced garlic after the carom seeds have crackled and sauté for 30 seconds before adding the tomatoes.
You can make this shaak without tomatoes. Simply skip the tomato step and add the spice powders directly to the tempering. Add a teaspoon of lemon juice at the end for a tangy flavor.
For a richer texture, stir in 1-2 tablespoons of besan (gram flour) with the spice powders and roast for a minute before adding the beans. This will create a slightly thicker coating.
Cluster beans are an excellent source of fiber, which promotes healthy digestion, prevents constipation, and helps maintain a feeling of fullness, aiding in weight management.
The high fiber content and a glyconutrient in cluster beans help in regulating blood sugar levels, making this dish a good choice for individuals with diabetes.
Gawar is a good source of calcium and Vitamin K, both of which are essential for maintaining strong and healthy bones.
The fiber in cluster beans helps lower LDL (bad) cholesterol levels. This dish is low in saturated fat and cholesterol, contributing to better cardiovascular health.
Yes, it is a very healthy dish. Cluster beans are an excellent source of dietary fiber, which aids digestion and helps regulate blood sugar. They are also rich in vitamins K, C, and A. This recipe uses minimal oil and is packed with nutrients from vegetables and spices.
One serving of Gawar nu Shaak (approximately 1 cup or 165g) contains around 120-140 calories, depending on the amount of oil used. It's a low-calorie dish perfect for a healthy meal.
Absolutely. The jaggery adds a traditional mild sweetness to balance the tanginess of the tomatoes. If you prefer a purely savory dish or need to avoid sugar, you can omit it completely.
Look for beans that are slender, bright green, and firm. They should snap easily when bent. Avoid beans that are thick, pale, or have black spots, as they are likely to be mature and tough.
Yes, you can use frozen chopped cluster beans. You do not need to thaw them beforehand. Add them directly to the pan after cooking the masala. Note that frozen beans may cook slightly faster than fresh ones.
Cluster beans can sometimes have a naturally bitter taste, especially if they are overripe. Choosing young, tender beans helps minimize this. The addition of jaggery and tomato in this recipe is specifically designed to balance out any potential bitterness.