Gawar Phali ki Sabzi
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
7 steps. 20 minutes total.
- 1
Prep the Beans: Wash the cluster beans thoroughly
- a.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.
- 2
Temper the Spices: Heat oil in a kadai or a heavy-bottomed pan over medium heat
- a.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.
- 3
Step 3
- a.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.
- 4
Add Spice Powders: Reduce the heat to low
- a.Add the turmeric powder, red chili powder, and coriander powder. Stir continuously for about 30 seconds to cook the spices without burning them.
- 5
Cook the Cluster Beans: Immediately add the chopped cluster beans and salt
- a.Mix well to ensure the beans are evenly coated with the spice mixture. Sauté for 2 minutes.
- 6
Steam the Sabzi: Pour in 1/4 cup of water, stir, and bring to a gentle simmer
- a.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.
- 7
Finish and Garnish: Once the beans are cooked, remove the lid
- a.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.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Always choose young, tender cluster beans. Mature beans can be fibrous and bitter.
- 2To check if the beans are cooked, press one with a spoon. It should break easily.
- 3Carom seeds (ajwain) are crucial as they aid digestion and complement the flavor of the beans.
- 4Do not overcook the beans, as they can become mushy. They should retain a slight crunch.
- 5For a richer flavor, you can use ghee instead of vegetable oil.
Adapt it for your goals.
With Potatoes (Gawar Aloo)
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.
With TomatoesWith Tomatoes
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.
With PeanutsWith Peanuts
For a crunchy texture, add 2 tablespoons of coarsely crushed roasted peanuts along with the garam masala at the end.
Jain VersionJain Version
To make it without onion and garlic, skip them entirely. The dish will still be flavorful due to the other spices.
Why this is on our healthy list.
Rich in Dietary Fiber
Cluster beans are an excellent source of soluble and insoluble fiber, which aids in smooth digestion, prevents constipation, and promotes a healthy gut microbiome.
Supports Bone Health
Containing essential minerals like calcium and phosphorus, cluster beans contribute to maintaining bone density and strength, helping to prevent bone-related ailments.
Beneficial for Diabetics
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.
Promotes Heart Health
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.
Frequently asked questions
One serving of Gawar Phali ki Sabzi (approximately 150g) contains around 100-120 calories, depending on the amount of oil used.