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A simple, rustic, and flavorful North Indian dry curry made with tender cluster beans. This everyday sabji is perfectly spiced and comes together quickly, making it a healthy and delicious side for rotis and dal.
For 4 servings
Prep the Beans: Wash the cluster beans thoroughly. Snap off the top and tail of each bean. If they seem mature, pull off the fibrous string along the sides. Chop them into uniform 1-inch pieces.
Temper the Spices: Heat mustard oil in a kadai or heavy-bottomed pan over medium heat until it's shimmering lightly. Reduce the heat to low, add the carom seeds and asafoetida. Sauté for about 30 seconds until the seeds splutter and become fragrant.
Sauté the Beans: Add the chopped cluster beans to the pan. Increase the heat to medium and sauté for 4-5 minutes, stirring frequently, until the beans are lightly blistered and well-coated with the tempered oil.
Add Dry Spices: Lower the heat again. Add the turmeric powder, coriander powder, red chilli powder, and salt. Mix thoroughly for about a minute to cook the raw spices and ensure the beans are evenly coated.
Steam the Beans: Sprinkle 1/4 cup of water over the beans, stir once, and immediately cover the pan with a tight-fitting lid. Cook on low heat for 10-12 minutes. The beans should be tender but still have a slight crunch. Check halfway through; if the pan looks too dry, add another tablespoon of water to prevent sticking.
Add Finishing Touches: Once the beans are cooked to your liking, remove the lid. If using, sprinkle the gram flour evenly over the sabji. Stir continuously and cook for 2-3 minutes, allowing the gram flour to toast and absorb any excess moisture.
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A simple, rustic, and flavorful North Indian dry curry made with tender cluster beans. This everyday sabji is perfectly spiced and comes together quickly, making it a healthy and delicious side for rotis and dal.
This north_indian recipe takes 35 minutes to prepare and yields 4 servings. At 131.24 calories per serving with 2.86g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Final Seasoning and Garnish: Turn off the heat. Stir in the dry mango powder for a tangy finish. Garnish with freshly chopped coriander leaves and serve hot with roti or as a side dish.
Add one medium potato, peeled and diced, along with the cluster beans in step 3. You may need to add a little more water and increase the cooking time slightly.
Before step 3, sauté one finely chopped onion until golden, then add one chopped tomato and cook until soft. Proceed with adding the beans and spices.
For the tempering, use coconut oil and replace carom seeds with 1 tsp mustard seeds and 1 tsp urad dal. Omit the amchur powder and finish with 2-3 tablespoons of grated fresh coconut.
Add 2-3 cloves of finely chopped garlic along with the carom seeds during tempering for an extra layer of flavor.
Cluster beans are an excellent source of fiber, which aids digestion, prevents constipation, promotes a feeling of fullness, and helps in regulating blood sugar levels.
Gawar phali is a good source of Vitamin K and calcium, both of which are essential for maintaining strong and healthy bones and preventing bone-related disorders.
The high fiber content and a low glycemic index make cluster beans beneficial for people with diabetes. They help in slowing down glucose absorption into the bloodstream.
The fiber in cluster beans helps lower LDL (bad) cholesterol levels. Additionally, the presence of potassium helps in regulating blood pressure, contributing to overall cardiovascular health.
Yes, it is very healthy. Cluster beans are rich in dietary fiber, vitamins K, C, and A, and minerals. This preparation uses minimal oil and is packed with nutrients, making it an excellent choice for a healthy diet.
One serving of this Gawar Phali ki Sabji contains approximately 135-150 calories, making it a low-calorie and nutritious side dish.
Bitterness in gawar phali usually comes from using mature, tough beans. Always choose young, tender, and bright green beans that snap easily to avoid any bitter taste.
Absolutely. The besan is optional and is primarily used to add a slightly nutty flavor and absorb any excess moisture, giving the sabji a nice texture. The dish is delicious even without it.
To avoid mushy beans, use minimal water for cooking and let them steam on low heat. Avoid overcooking; check for doneness after 10 minutes. They should be tender but still have a slight bite.