Gawar Phali

 Gawar Phali Sabzi

Gawar Phali sabzi is lip smacking dry sabzi. It is called Cluster Beans in English. It is basically from Rajasthan, but this is not the traditional Rajasthani Gawar Phali sabzi as we have made it healthier by making variations in the recipe. It is very famous in North India. These beans are hardy and grow well in arid regions. India is the largest producer of cluster beans. You must try this simple quick Gawar Phali sabzi that is cooked with some basic spices.

I have been making this sabzi for some months now, after learning it from my mom. I prepare the sabzi as a side dish to go with chapatis or dal-rice combo. The sabzi is not too spiced and thus the flavors of cluster beans come through very well in this recipe. This is very simple sabzi but the only time -consuming part is chopping, the rest of the method is easy. This sabzi can also be packed in tiffin box.

There are lot of benefits of Gawar Phali. It is high in fiber and low in saturated fat which makes it a great food for people who are trying to lower their cholesterol or maintain their heart health. It is low in calories, it also contains Vitamin C, K. It contains manganese and potassium. Overall, it is very healthy to eat this.

A must try dish and anyone can make this at home.

Ingredients 

350 gm gawar phali

1 large, chopped onion

5-6 chopped garlic 

1tsp chopped, coriander leaves

1 pinch hing

1 tsp cumin seeds

1/2 tsp kashmiri red chili powder 

1/2 tsp turmeric powder

1 tsp coriander powder

1/2 garam masala

Salt to taste

Oil to cook 

Recipe 

• First wash the gawar phali nicely then chopped and keep aside then take a pan and put the oil on it. you can use any oil by your choice.

• Then add cumin seeds and hing and let crack it.

• Add chopped garlic and sauté for some time.

• Now add chopped onion and sauté till its translucent stirring often on low to medium heat.

• At this stage add gawar phali and cook for 2 mins.

• Now add all the spices like kashmiri red chili powder, turmeric powder, coriander powder, garam masala and give a nice mix.

• Then cover with the lid and cook for 10 mins on a low flame. Alternatively you can add some water to creates steam in the pan and helps in cooking the cluster beans, but this is completely optional.

• Finally sprinkle coriander leaves to give some freshness.

• Serve it.

Serving         4

Cuisine      Indian

Preparation Time         15 mins

Cooking Time               20 mins

Advice

• Cluster beans should be washed properly.
• If you do not like even mild bitter tones in the dish, then precook them with excess water after that drain and discard the water.
• If you want some tangy flavor in this sabzi then you can use a tomato, just fry it until mushy before adding the spices.
• Make sure the beans should be low as it may burn.

Nutrients

• Calories            150 kcal
• Protein                    5 gm
• Fat                           6 gm
• Sugar                      3 gm
• fiber                        2 gm