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A classic Gujarati curry featuring tender, sprouted field beans in a delightful sweet, sour, and spicy tomato gravy. This wholesome dish, balanced with jaggery and kokum, is a staple in Gujarati households and pairs perfectly with hot rotis.
For 4 servings
Sprout and Prepare the Vaal Beans
Prepare the Tempering and Masala
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A classic Gujarati curry featuring tender, sprouted field beans in a delightful sweet, sour, and spicy tomato gravy. This wholesome dish, balanced with jaggery and kokum, is a staple in Gujarati households and pairs perfectly with hot rotis.
This gujarati recipe takes 45 minutes to prepare and yields 4 servings. At 168.78 calories per serving with 4.54g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Pressure Cook the Curry
Finish and Garnish
Add one medium potato, peeled and diced, along with the vaal beans before pressure cooking for a more filling curry.
To make it Jain-friendly, omit the ginger-garlic paste. You can add a pinch more asafoetida to compensate for the flavor.
For a richer, creamier gravy, add 1 tablespoon of ground peanuts or sesame seeds along with the dry spice powders.
If you don't have a pressure cooker, you can cook the curry in a heavy-bottomed pot. It will take about 35-45 minutes for the beans to become tender. Add more water as needed.
Vaal beans are packed with protein, making this dish an excellent choice for vegetarians and vegans. Protein is essential for muscle repair, growth, and overall body function.
The high fiber content from the beans promotes digestive health, helps prevent constipation, and contributes to a feeling of fullness, which can aid in weight management.
Field beans are a good source of important minerals like iron, magnesium, and potassium, which are vital for blood production, nerve function, and maintaining healthy blood pressure.
Yes, Vaal nu Shaak is a very healthy dish. It is rich in plant-based protein and dietary fiber from the vaal beans, which aids in digestion and helps maintain stable blood sugar levels. The use of traditional spices also offers various health benefits.
One serving of Vaal nu Shaak (approximately 1 cup or 210g) contains around 250-280 calories. The exact count can vary based on the amount of oil and jaggery used.
While not strictly necessary, peeling the beans is highly recommended for an authentic texture. The skin can be slightly tough and bitter, and removing it results in a much creamier, melt-in-your-mouth curry.
If you don't have kokum, the best substitute for the sour taste is tamarind paste. Use about 1 teaspoon of tamarind paste mixed in a little warm water. You can also use 1-2 teaspoons of lemon juice, added at the very end after cooking.
Sprouting requires warmth and moisture. Ensure your beans were soaked long enough (8-10 hours), drained completely, and kept in a warm (not hot) and dark place. The cloth should be damp, not soaking wet. If it's cold, it might take longer than 24 hours.