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A simple and delicious North Indian stir-fry made with tender cluster beans, onions, and a blend of aromatic spices. This classic side dish, also known as Gawar ki Sabzi, is quick to prepare and pairs perfectly with roti, paratha, or as part of a larger meal with dal and rice.
For 4 servings
Prepare the cluster beans. Wash them thoroughly under running water. Trim the top and bottom ends, and remove any tough strings along the sides. Chop the beans into 1-inch pieces and set aside.
Heat oil in a kadai or a wide pan over medium heat. Once the oil is hot, add the mustard seeds and allow them to crackle, which should take about 30 seconds.
Add the cumin seeds and asafoetida (hing). Sauté for another 15-20 seconds until the cumin seeds sizzle and become fragrant.
Add the finely chopped onion and minced garlic. Sauté for 3-4 minutes, stirring occasionally, until the onions become soft and translucent.
Lower the heat and add the spice powders: turmeric powder, red chili powder, and coriander powder. Stir continuously for about 30 seconds until the raw aroma of the spices disappears.
Immediately add the chopped cluster beans and salt. Mix everything thoroughly, ensuring the beans are well-coated with the spice mixture.
Sprinkle 3 tablespoons of water over the beans. Cover the pan with a lid and cook on low heat for 10-12 minutes. Stir once or twice in between to prevent sticking. The beans are cooked when they are tender but still have a slight bite.
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A simple and delicious North Indian stir-fry made with tender cluster beans, onions, and a blend of aromatic spices. This classic side dish, also known as Gawar ki Sabzi, is quick to prepare and pairs perfectly with roti, paratha, or as part of a larger meal with dal and rice.
This indian recipe takes 25 minutes to prepare and yields 4 servings. At 95.21 calories per serving with 1.84g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Once the beans are cooked, remove the lid. Add the dry mango powder (amchur) and mix well. Cook for another minute without the lid to allow any excess moisture to evaporate.
Turn off the heat, garnish with freshly chopped coriander leaves, and serve hot.
For a Maharashtrian-style twist, add 2-3 tablespoons of coarsely crushed roasted peanuts along with the dry mango powder. This adds a delightful crunch and nutty flavor.
Incorporate a South Indian flavor by adding 2 tablespoons of freshly grated coconut at the end of cooking.
To make the dish more substantial, add one small potato, peeled and diced, along with the onions. Cook until the potatoes are partially tender before adding the beans.
For a sweet and tangy flavor profile, add a teaspoon of jaggery or sugar with the spices and a squeeze of lemon juice at the end instead of amchur.
Cluster beans are an excellent source of dietary fiber, which aids digestion, prevents constipation, promotes gut health, and helps in maintaining stable blood sugar levels.
Gawar phalli contains calcium and phosphorus, essential minerals that contribute to strengthening bones and maintaining bone density, which is crucial for preventing bone-related ailments.
This dish is low in calories and fat, making it an ideal choice for weight management plans and for those seeking light, yet filling and nutritious meal options.
A good source of Vitamin K, Vitamin C, and Vitamin A, which are crucial for blood clotting, boosting the immune system, and maintaining good vision and skin health.
Yes, it's a very healthy dish. Cluster beans are rich in fiber, vitamins A, C, and K, and minerals. This recipe is low in calories and fat, making it a nutritious addition to any meal.
One serving of approximately 85g (about half a cup) contains around 85-95 calories, primarily from the oil and vegetables. It's a light and low-calorie side dish.
Cluster beans have a naturally mild bitter taste which mellows upon cooking. However, mature, older beans can be significantly more bitter and fibrous. Always choose young, tender, and bright green beans to minimize bitterness.
Absolutely. For a Jain or Sattvic version, you can omit the onion and garlic. The dish will still be flavorful due to the tempering spices. You can add an extra pinch of asafoetida to enhance the flavor.
Store any leftover Gawar Phalli Fry in an airtight container in the refrigerator for up to 3 days. Reheat in a pan over low heat or in a microwave before serving.