A delicious healthy sabji recipe of cluster beans and potato which is simple and easy to make. Gawar also known as Guvar in Gujarati or cluster beans in English. It is a healthy vegetable but not exactly everyone's favorite. My mom used to make it's sabji with peanuts and coconut ground with garlic and some spices which is my favourite one. Not only me but all my family members like gawar ki sabji that way. That recipe is dry sabji and shared by me earlier in my blog.This time I made gawar with potatoes and some spices and pressure cooked it. The version I am posting today is a "wet curry" that is patli or rassedar sabji. I myself is a huge fan of gawar however my daughters hates gawar because of it's slight bitter taste. But still I make it.
Cluster beans or gawar phali is a native to India and is grown and consumed in almost all the states . This little green soft and tender beans contain glyconutrients that help in controlling blood sugar levels in the body. Not many people are aware of the fact that gawar is low in glycemic index and hence, do not cause rapid fluctuations in your blood sugar levels when consumed. Although this is one vegetable you should include in your diet if suffering from diabetes. There are many health benefits of gawar and you can google it to know more about it. Gawar phali is traditionally available in summer season. The taste is slightly bitter and edges of these beans are fibrous and you'll have to de-string it.
While making dry sabji of gawar, you have to boil or steam the beans first. As this is a heavier vegetable to digest, it is always a good idea to add a little carom/ ajwain seeds to the tempering. It helps the digestion and adds a great taste too. While making this sanji, remember to add the ingredients in the mentioned order, to ensure that the aroma and flavour of the vegetable and each spice powder is retained to the hilt, to entrall your taste buds!!!
INGREDIENTS:
150 gms Cluster Beans [Gawar Phali]
2 small Potatoes
2 Medium Sized Tomatoes, chopped finely
1 teaspoon Green Chilli Chopped
1 teaspoon Ginger-Garlic Paste
1 Sprig of curry Leaves
3 tablespoon Cooking Oil
3/4 teaspoon Cumin Seeds
1/4 teaspoon Carom Seeds
A pinch of Asafoetida
1/2 teaspoon Turmeric Powder
2 teaspoon Red Chilli Powder [as needed]
1 and 1/2 teaspoon Dry Coriander Powder
Salt as per taste
1 teaspoon Lemon Juice
A pinch of Sugar
3/4 Cup Water
1 tablespoon Chopped Coriander
METHOD:
STEP 1 - Wash and string the gawar phalis and chop them.
STEP 2 - Peel and chop potatoes into big cube sized pieces.
STEP 3 - Chop the tomatoes finely in to small pieces.
STEP 4 - Heat oil in a pressure cooker.
STEP 5 - Add cumin seeds and carom seeds in it and let them splutter. Add green chillies, curry leaves and ginger- garlic paste and saute well. After that add a pinch of asafoetida.
STEP 6 - Now add chopped tomatoes and salt and stir fry till tomatoes become soft and mushy.
STEP 7 - Add powdered spices
and stir fry till oil starts leaving the sides.
STEP 8 - Add chopped potatoes in it and cook fir 1-2 minutes.
STEP 9 - Then add chopped gawar in it.
STEP 10 - Mix well and add water .
Mix it and pressure cook for 2-3 whistles or till get cooked.
STEP 11 - Open the lid when cool down completely and add sugar and lemon juice in it.
STEP 12 - Garnish it with chopped coriander and serve.
It goes well with chapatti or rice.
Cluster beans or gawar phali is a native to India and is grown and consumed in almost all the states . This little green soft and tender beans contain glyconutrients that help in controlling blood sugar levels in the body. Not many people are aware of the fact that gawar is low in glycemic index and hence, do not cause rapid fluctuations in your blood sugar levels when consumed. Although this is one vegetable you should include in your diet if suffering from diabetes. There are many health benefits of gawar and you can google it to know more about it. Gawar phali is traditionally available in summer season. The taste is slightly bitter and edges of these beans are fibrous and you'll have to de-string it.
While making dry sabji of gawar, you have to boil or steam the beans first. As this is a heavier vegetable to digest, it is always a good idea to add a little carom/ ajwain seeds to the tempering. It helps the digestion and adds a great taste too. While making this sanji, remember to add the ingredients in the mentioned order, to ensure that the aroma and flavour of the vegetable and each spice powder is retained to the hilt, to entrall your taste buds!!!
INGREDIENTS:
150 gms Cluster Beans [Gawar Phali]
2 small Potatoes
2 Medium Sized Tomatoes, chopped finely
1 teaspoon Green Chilli Chopped
1 teaspoon Ginger-Garlic Paste
1 Sprig of curry Leaves
3 tablespoon Cooking Oil
3/4 teaspoon Cumin Seeds
1/4 teaspoon Carom Seeds
A pinch of Asafoetida
1/2 teaspoon Turmeric Powder
2 teaspoon Red Chilli Powder [as needed]
1 and 1/2 teaspoon Dry Coriander Powder
Salt as per taste
1 teaspoon Lemon Juice
A pinch of Sugar
3/4 Cup Water
1 tablespoon Chopped Coriander
METHOD:
STEP 1 - Wash and string the gawar phalis and chop them.
STEP 2 - Peel and chop potatoes into big cube sized pieces.
STEP 5 - Add cumin seeds and carom seeds in it and let them splutter. Add green chillies, curry leaves and ginger- garlic paste and saute well. After that add a pinch of asafoetida.
It goes well with chapatti or rice.
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