Gawar Upkari
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
4 steps. 15 minutes total.
- 1
Step 1
- a.Prepare and Cook the Cluster Beans
- b.Wash the cluster beans thoroughly. Snap off the tough ends and any strings, then chop them into 1-inch pieces.
- c.In a medium pot, bring 2 cups of water to a rolling boil. Add the chopped beans and a pinch of salt.
- d.Cook for 7-10 minutes until the beans are tender but still have a slight crunch (tender-crisp). Be careful not to overcook them into a mushy texture.
- e.Once cooked, drain the beans completely in a colander and set aside.
- 2
Step 2
- a.Prepare the Tempering (Tadka)
- b.Heat coconut oil in a kadai or a wide pan over medium heat.
- c.Add the mustard seeds. Wait for them to splutter completely, which should take about 30-45 seconds.
- d.Reduce the heat slightly and add the urad dal. Sauté for about a minute until it turns a light golden brown.
- e.Immediately add the broken dried red chilies, curry leaves, and asafoetida. Sauté for another 30 seconds until the curry leaves are crisp and aromatic.
- 3
Step 3
- a.Combine and Finish the Upkari
- b.Add the cooked and drained cluster beans to the pan with the tempering.
- c.Sprinkle the turmeric powder, salt, and grated jaggery over the beans.
- d.Stir gently to combine everything well, ensuring the beans are coated with the spices. Sauté for 2-3 minutes.
- e.Finally, add the fresh grated coconut and mix it in.
- f.Cook for one more minute to allow the flavors to meld, then turn off the heat.
- 4
Step 4
- a.Serve
- b.Serve the Gawar Upkari hot as a side dish with steamed rice and dal, sambar, or rasam. It also pairs well with roti or chapati.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Select young and tender cluster beans. Mature beans can be fibrous and overly bitter.
- 2Do not overcook the beans; they should retain a slight bite for the best texture.
- 3The small amount of jaggery is key to balancing the inherent bitterness of the cluster beans. Don't skip it.
- 4For the best flavor, use fresh grated coconut. If unavailable, frozen grated coconut is a good substitute. Desiccated coconut can be used after soaking in warm water for 10 minutes.
- 5Ensure the urad dal in the tempering turns golden but does not burn, as this provides a crucial nutty aroma and texture.
Adapt it for your goals.
With Onion
For a different flavor profile, add one finely chopped onion after the tempering and sauté until translucent before adding the cooked beans.
Spicier VersionSpicier Version
Add 1/2 teaspoon of red chili powder or a pinch of sambar powder along with the turmeric for extra heat and flavor.
No CoconutNo Coconut
If you don't have coconut, the dish can be made without it. It will still be delicious, though less traditional.
With Chana DalWith Chana Dal
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.
Why this is on our healthy list.
Rich in Dietary Fiber
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.
Supports Bone Health
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.
Good for Diabetics
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.
Boosts Heart Health
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.
Frequently asked questions
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.