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A simple yet flavorful North Indian stir-fry made with cluster beans (gawar) and aromatic spices. This wholesome and quick dry curry pairs perfectly with roti or dal rice for a comforting everyday meal.
For 4 servings
Prep the Beans: Wash the cluster beans thoroughly. Snap off the top and tail of each bean and pull away any tough strings along the sides. Chop them into 1-inch pieces. Finely chop the onion and set aside.
Temper the Spices: Heat oil in a kadai or a heavy-bottomed pan over medium heat. Once hot, add the cumin seeds and carom seeds. Allow them to crackle for about 30 seconds. Add the asafoetida and stir for a few seconds.
Sauté Aromatics: Add the finely chopped onion to the pan and sauté for 4-5 minutes until it turns soft and light golden brown. Add the ginger-garlic paste and cook for another minute until the raw aroma disappears.
Add Spice Powders: Reduce the heat to low. Add the turmeric powder, red chili powder, and coriander powder. Stir continuously for about 30 seconds to cook the spices without burning them.
Cook the Cluster Beans: Immediately add the chopped cluster beans and salt. Mix well to ensure the beans are evenly coated with the spice mixture. Sauté for 2 minutes.
Steam the Sabzi: Pour in 1/4 cup of water, stir, and bring to a gentle simmer. Cover the pan with a lid, reduce the heat to low, and let it cook for 12-15 minutes. Stir occasionally to prevent sticking. The beans should be tender but still have a slight bite. If they seem dry, you can add another splash of water.
Finish and Garnish: Once the beans are cooked, remove the lid. Add the dry mango powder and garam masala. Mix gently and cook for another 1-2 minutes on low heat. Turn off the flame, garnish with fresh coriander leaves, and serve hot.
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A simple yet flavorful North Indian stir-fry made with cluster beans (gawar) and aromatic spices. This wholesome and quick dry curry pairs perfectly with roti or dal rice for a comforting everyday meal.
This north_indian recipe takes 30 minutes to prepare and yields 4 servings. At 106.52 calories per serving with 2.82g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Add one medium potato, peeled and diced, along with the cluster beans in step 5. You may need to add a little more water and increase the cooking time by 5-7 minutes.
Add one finely chopped tomato after sautéing the ginger-garlic paste. Cook until the tomato turns soft and oil starts to separate before adding the spice powders.
For a crunchy texture, add 2 tablespoons of coarsely crushed roasted peanuts along with the garam masala at the end.
To make it without onion and garlic, skip them entirely. The dish will still be flavorful due to the other spices.
Cluster beans are an excellent source of soluble and insoluble fiber, which aids in smooth digestion, prevents constipation, and promotes a healthy gut microbiome.
Containing essential minerals like calcium and phosphorus, cluster beans contribute to maintaining bone density and strength, helping to prevent bone-related ailments.
The glyconutrients present in cluster beans help in regulating blood sugar levels. Their low glycemic index makes them a suitable vegetable for people with diabetes.
The high fiber content helps in lowering LDL (bad) cholesterol levels, while the presence of potassium helps regulate blood pressure, both of which are crucial for cardiovascular health.
One serving of Gawar Phali ki Sabzi (approximately 150g) contains around 100-120 calories, depending on the amount of oil used.
Yes, it is very healthy. Cluster beans are rich in dietary fiber, vitamins A, C, and K, and minerals like calcium. They are low in calories and beneficial for digestion, bone health, and managing blood sugar.
Bitterness in cluster beans usually comes from using mature, tough beans. Always select young, tender, and bright green beans. Trimming the ends and sides properly also helps reduce any bitterness.
Yes, you can. Follow the steps up to adding the beans and water. Close the pressure cooker and cook for 1 whistle on medium heat. Let the pressure release naturally before opening, then add the finishing spices.
This dry sabzi pairs wonderfully with hot rotis, chapatis, or parathas. It also serves as an excellent side dish with a meal of dal and steamed rice.
Store any leftover sabzi in an airtight container in the refrigerator. It will stay fresh for up to 3 days. Reheat in a pan or microwave before serving.