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Tender cluster beans cooked in a tangy yogurt-based masala with aromatic Rajasthani spices. This traditional dry curry is a staple in North Indian homes and pairs perfectly with hot rotis.
For 4 servings
Prep the Ingredients: Wash the guvar fali thoroughly. Trim the top and tail ends, and chop them into 1-inch pieces. Finely chop the onion. Slit the green chilies. Whisk the curd in a bowl until smooth and set aside to bring it to room temperature.
Temper the Spices (Tadka): Heat oil in a kadai or heavy-bottomed pan over medium heat. Once hot, add the cumin seeds and carom seeds. Allow them to crackle for about 30 seconds. Then, add the asafoetida and sauté for another 10 seconds.
Sauté Aromatics: Add the finely chopped onion to the pan and sauté for 3-4 minutes until it becomes soft and translucent. Add the ginger-garlic paste and slit green chilies. Cook for another minute until the raw aroma disappears.
Cook the Masala Base: Reduce the heat to low. Add the turmeric powder, red chili powder, coriander powder, and cumin powder. Stir continuously and cook for about 45 seconds, ensuring the spices don't burn. This step is crucial for developing flavor.
Incorporate the Yogurt: While keeping the heat on low, slowly pour in the whisked room-temperature curd. Stir continuously and vigorously for 2-3 minutes to prevent it from curdling. Continue to cook until the masala thickens and you see oil separating at the edges.
Cook the Cluster Beans: Add the chopped guvar fali and salt to the pan. Mix well to coat the beans evenly with the masala. Pour in 1/4 cup of water, stir, and bring the mixture to a gentle simmer.
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Tender cluster beans cooked in a tangy yogurt-based masala with aromatic Rajasthani spices. This traditional dry curry is a staple in North Indian homes and pairs perfectly with hot rotis.
This rajasthani recipe takes 35 minutes to prepare and yields 4 servings. At 156.65 calories per serving with 6.08g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Simmer Until Tender: Cover the pan with a lid and cook on low heat for 12-15 minutes. Stir every few minutes to prevent sticking. Cook until the beans are tender but still have a slight bite. If the sabzi looks too dry, you can add a splash of hot water.
Garnish and Serve: Once the beans are cooked, turn off the heat. Sprinkle the garam masala over the sabzi and mix gently. Garnish with freshly chopped coriander leaves. Let it rest for 5 minutes before serving hot with roti, paratha, or as a side with dal and rice.
Add one 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.
For a dairy-free version, skip the yogurt and add 1 large pureed tomato after sautéing the onions. Cook until the oil separates before adding the spice powders.
For a nutty flavor and thicker coating, dry roast 2 tablespoons of besan (chickpea flour) until fragrant and add it along with the garam masala at the end.
Omit the onion and ginger-garlic paste. You can add a pinch more asafoetida and use grated raw banana to provide body to the masala.
Cluster beans are an excellent source of dietary fiber, which aids in digestion, promotes satiety, helps regulate blood sugar levels, and supports overall gut health.
This dish provides calcium from yogurt and Vitamin K from cluster beans, both of which are essential nutrients for maintaining strong and healthy bones.
The combination of fiber from beans, probiotics from yogurt, and digestive spices like carom seeds and asafoetida makes this sabzi excellent for the digestive system.
Cluster beans have a low glycemic index and contain a type of fiber called galactomannan, which helps slow down the absorption of sugar into the bloodstream, making this dish suitable for people with diabetes.
One serving of Guvar Fali ki Sabzi (approximately 1 cup or 180g) contains around 110-130 calories, making it a light and healthy dish. The exact count can vary based on the amount of oil used.
Yes, it is very healthy. Cluster beans (guvar) are rich in dietary fiber, vitamins K, C, and A. They are known to be beneficial for diabetics and heart patients. The use of yogurt adds protein and probiotics, making it a well-rounded, nutritious dish.
Cluster beans can sometimes have a slightly bitter taste, especially if they are very mature. To reduce bitterness, choose young, tender beans. You can also blanch them in boiling salted water for 2-3 minutes before cooking.
The key is temperature control. Always use room-temperature yogurt, whisk it well, and add it to the pan only after reducing the heat to low. Stir continuously for the first 2-3 minutes after adding it until it is well incorporated into the masala.
Absolutely. To make it vegan, simply replace the dairy curd with a plant-based yogurt like cashew or coconut yogurt. Alternatively, you can omit the yogurt and use 1 pureed tomato to provide the tangy base.
Leftover Guvar Fali ki Sabzi can be stored in an airtight container in the refrigerator for up to 2-3 days. Reheat it thoroughly in a pan or microwave before serving.