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A simple yet flavorful North Indian stir-fry made with tender cluster beans. This everyday dish comes together quickly with basic spices, making it a perfect healthy side for rotis and dal. A rustic and wholesome classic!
For 4 servings
Prep the Beans: Wash the cluster beans thoroughly. Snap off the top and tail ends. If there are any tough strings along the sides, pull them off. Chop the beans into 1-inch pieces and set aside.
Prepare the Tadka: Heat oil in a kadai or heavy-bottomed pan over medium heat. Once hot, add the mustard seeds and allow them to crackle completely, which should take about 30 seconds. Then, add the cumin seeds and asafoetida, and sauté for another 15-20 seconds until fragrant.
Sauté Aromatics: Add the finely chopped onion, minced garlic, and slit green chillies to the pan. Sauté for 3-4 minutes, stirring occasionally, until the onions become soft and translucent.
Add Spices: Lower the heat and add the turmeric powder, red chilli powder, coriander powder, and cumin powder. Stir continuously for about 30 seconds to cook the spices and release their aroma without burning them.
Cook the Sabzi: Immediately add the chopped cluster beans to the pan. Mix thoroughly to coat the beans evenly with the spice masala. Add salt and 60 ml (1/4 cup) of water. Stir well.
Steam Cook: Cover the pan with a lid and reduce the heat to low. Let the sabzi cook for 12-15 minutes, stirring every 4-5 minutes to prevent it from sticking. The beans are cooked when they are tender but still have a slight bite. If the pan seems too dry during cooking, add another tablespoon of water.
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A simple yet flavorful North Indian stir-fry made with tender cluster beans. This everyday dish comes together quickly with basic spices, making it a perfect healthy side for rotis and dal. A rustic and wholesome classic!
This north_indian recipe takes 35 minutes to prepare and yields 4 servings. At 114.22 calories per serving with 3.16g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Finish and Garnish: Once the beans are tender, remove the lid. Increase the heat to medium and cook for 1-2 minutes, stirring, to evaporate any remaining moisture. Turn off the heat, sprinkle with amchur powder and fresh chopped coriander leaves. Give it a final mix.
Serve: Serve the Gawar Phali Sabzi hot with fresh rotis, parathas, or as a side dish with dal and rice.
Add 1 medium potato, peeled and diced, along with the cluster beans. You may need to add a little more water and cook for a few extra minutes until the potatoes are tender.
Add 1 tablespoon of besan (gram flour) after sautéing the onions and roast it for a minute before adding the spices. Also, add a pinch of sugar or a small piece of jaggery to balance the flavors.
Add 2-3 tablespoons of coarsely crushed roasted peanuts at the end for a crunchy texture and nutty flavor.
Cluster beans are an excellent source of dietary fiber, which aids in digestion, promotes regular bowel movements, and helps maintain a healthy gut microbiome.
The beans have a low glycemic index and contain glyconutrients that help in controlling blood sugar levels, making this dish beneficial for individuals with diabetes.
Gawar phali is a good source of calcium and phosphorus, two essential minerals that are vital for maintaining strong and healthy bones.
This vegetable is rich in essential vitamins like Vitamin K, which is crucial for bone health and blood clotting, as well as Vitamin C and Vitamin A, which boost immunity and support vision.
A single serving of Gawar Phali Sabzi (approximately 1 cup or 150g) contains around 100-130 calories, making it a light and healthy side dish. The exact count can vary based 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. This sabzi is low in calories, good for digestion, and helps in managing blood sugar levels, making it an excellent addition to a balanced diet.
Cluster beans have a naturally slightly bitter taste, which can be more pronounced in mature beans. To reduce bitterness, always use young, tender beans. You can also blanch them in hot salted water for 2-3 minutes before cooking, or add a pinch of sugar, jaggery, or a squeeze of lemon juice at the end to balance the flavors.
Absolutely. For a 'satvik' or Jain version, you can skip the onion and garlic. The dish will still be flavorful from the other spices like asafoetida, cumin, and coriander.
Yes, you can use frozen chopped cluster beans. There is no need to thaw them first. Simply add them directly to the pan after the spices are cooked. You might need to reduce the cooking time by a few minutes as frozen vegetables often cook faster.
Gawar Phali Sabzi pairs wonderfully with Indian flatbreads like roti, chapati, or paratha. It also makes a great side dish in a traditional thali with dal, rice, and a raita.