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A simple and wholesome stir-fry made with tender cluster beans, a classic tempering of mustard and lentils, and a sprinkle of fresh coconut. This traditional Konkani dish is a perfect side for rice and dal.
For 4 servings
Prepare and Cook the Cluster Beans
Prepare the Tempering (Tadka)
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A simple and wholesome stir-fry made with tender cluster beans, a classic tempering of mustard and lentils, and a sprinkle of fresh coconut. This traditional Konkani dish is a perfect side for rice and dal.
This south_indian recipe takes 30 minutes to prepare and yields 4 servings. At 141.17 calories per serving with 3.07g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Combine and Finish the Upkari
Serve
For a different flavor profile, add one finely chopped onion after the tempering and sauté until translucent before adding the cooked beans.
Add 1/2 teaspoon of red chili powder or a pinch of sambar powder along with the turmeric for extra heat and flavor.
If you don't have coconut, the dish can be made without it. It will still be delicious, though less traditional.
Substitute urad dal with chana dal in the tempering for a different crunch. You may need to sauté the chana dal a little longer until golden.
Cluster beans are an excellent source of soluble and insoluble fiber, which aids digestion, prevents constipation, promotes a feeling of fullness, and helps in managing blood sugar levels.
Gawar 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 glyconutrients in cluster beans help in controlling blood sugar levels. The high fiber content also ensures a slow release of sugar into the bloodstream, making it a beneficial vegetable for diabetics.
The fiber in cluster beans helps lower LDL (bad) cholesterol levels. The dish is also low in fat and contains potassium, which helps regulate blood pressure, contributing to overall cardiovascular health.
Yes, Gawar Upkari is a very healthy dish. Cluster beans are rich in dietary fiber, vitamins, and minerals. The dish is low in calories, uses minimal oil, and is packed with plant-based nutrients, making it an excellent addition to a balanced diet.
One serving of Gawar Upkari (approximately 125g) contains around 90-110 calories. The exact count can vary based on the amount of coconut oil and fresh coconut used.
The bitterness is natural to cluster beans, especially mature ones. To reduce it, always choose young, tender beans. The jaggery in the recipe is specifically added to balance this bitterness. You can also add a small squeeze of lemon juice at the end of cooking.
Absolutely. While fresh coconut adds a traditional flavor and texture, you can omit it for a simpler version. The dish will still be flavorful from the tempering.
Yes, you can use frozen chopped cluster beans. There is no need to thaw them. You can add them directly to the boiling water, but you may need to reduce the cooking time by a couple of minutes as they are often partially cooked.
Store any leftover Gawar Upkari in an airtight container in the refrigerator for up to 2-3 days. Reheat in a pan or microwave before serving.