Gawar Ki Sabji also known as cluster beans is best known for guar gum. It is also known as gavar, gawar, or guvar beans. Did you know these beans are also eaten as a delicious curry. It is also added to mixed veg stews as Sindhi kadhi. Try our cluster beans recipe and trust me you will be surprised.
Best part, you can chop the guar beans over the weekend and store it for usage later on a weekday.You can make this curry using frozen guar bean packet as well. In that case, you may avoid steaming the beans. Thus minimizing cooktime on a busy weeknight. You can also pair this curry with some yogurt raita /bathua raita or methi dal if vegan.
Ingredients
In order to prepare guar phalli ki Sabji, you will require a handful of ingredients that are easily accessible. Among the essential ingredients for this dish are
- gawar phalli / cluster beans.
- Potatoes
- Oil
- Chopped Ginger and garlic pods
- Spices(cumin seeds, turmeric powder, red chili powder, coriander powder, cumin powder, amchur powder (dry mango powder)
- fresh coriander leaves
are key components that contribute to its flavor and aroma. By highlighting the vibrant flavors of these ingredients, this easy recipe creates a side dish that is both flavorful and nutritious.
Instructions
Wash and cut the beans, remove any fibrous strings.
Steam potatoes with salt, cook for until it softens.
Heat oil in a pan, add cumin seeds,chillies(optional) with ginger and garlic.
Add chopped cluster beans along with salt and other spices. Mix well.
Add remaining spices and cook for 5 minutes, turn off the gas,garnish with fresh coriander
Nutritional Information on gawar ki sabji | cluster beans potato curry
1. Cluster beans are high in folic acid, vitamins (A, C, K), and minerals (calcium, iron). Fiber promotes intestinal health.
2. Potatoes contain carbohydrates for energy, dietary fiber, and vital elements such as vitamin C and potassium.
3. Ginger Garlic Paste have anti-inflammatory qualities and assist digestion.
4. Cumin Seeds contains antioxidants ,iron and helps in digestion.
5. Oil provides beneficial fats and aids in the absorption of fat-soluble vitamins.
6. Turmeric/Curry Powder, and Coriander Powder/Cumin Powder not only add flavor but also have antioxidant and anti-inflammatory properties.
7. Salt is needed for electrolyte balance, but should be used in moderation.
Substitutions
If you’re interested in adding a unique twist to your cluster beans curry, there are several ingredient substitutions that you can consider. If regular potatoes are not available, you have the option to substitute them with sweet potatoes.
Another way people make it is by cooking it as a vegan recipe with a unique taste. Here we cook it in with some caramalized onions, amchur powder and some sugar. In this variation potatoes and tomato pieces are not added.
Storage
Store this in a refrigerator for 2-4 days. You can also freeze this curry for 1-2 months. Ensure you heat it before you consume.
FAQ
Yes they have low glycemic index.
They are packed with antioxidants and anti-inflammatory properties
Related recipes
guvar ki sabzi | cluster beans curry
Equipment
- steamer
- Pan
Ingredients
- 2 tbsp. oil
- 2 tsp cumin seeds
- 1 tbsp. ginger-garlic each, finely chopped
- 500 gms gwar phali / cluster beans
- 2 potatoes medium
- 1 tbsp. cumin powder
- 1 tbsp. coriander powder
- 1 tbsp. amchur powder (dry mango powder)
- 1 tsp turmeric powder
- 2 tsp red chili powder
- salt as per taste.
Instructions
- Wash and cut the beans, remove any fibrous strings.
- Steam potatoes with salt, cook for until it softens.
- Heat oil in a pan, add cumin seeds,chillies(optional) with ginger and garlic. Let it splutter.
- Add chopped cluster beans along with salt.
- Add all the spice powder and cook until the rawness disappears. Mix well and garnish with chopped coriander leaves. Serve hot with basmati rice or roti.
Conclusion: gawar ki sabji is an easy curry. You can pair it with rice or roti for an everyday meal.
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