Gawar Phali Masala Sabzi Recipe – Cluster Beans Gravy Sabzi
Embark on a delightful culinary journey with this flavorful Gawar Phali Masala Sabzi, a traditional North Indian dish showcasing the unique taste of cluster beans (Gawar Phali). This hearty, nutritious recipe, enriched with a medley of spices and the delightful crunch of peanuts, is perfect for a satisfying lunch or dinner, best enjoyed with soft phulkas, fragrant jeera rice, and a refreshing kachumber salad.
Ingredients
| Ingredient | Quantity |
|---|---|
| Gawar Phali (Kothavarangai) | 250 grams, washed and cut into 1-1.5 inch pieces |
| Ajwain (Carom seeds) | 1/2 teaspoon |
| Asafoetida (Hing) | 1/4 teaspoon |
| Onion | 1, chopped |
| Tomatoes | 4, finely chopped |
| Garlic | 6 cloves, finely chopped |
| Ginger | 1 inch, finely chopped |
| Turmeric powder (Haldi) | 1/2 teaspoon |
| Red Chilli powder | 1 teaspoon |
| Coriander Powder (Dhania) | 1 teaspoon |
| Jaggery | 1 tablespoon |
| Raw Peanuts (Moongphali) | 1/2 cup |
| Salt | To taste |
| Water | 1/2 cup |
| Mustard oil | 1 teaspoon |
| Coriander (Dhania) Leaves | For garnish |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | Approximately 180 kcal |
| Protein | 7 grams |
| Carbohydrates | 20 grams |
| Dietary Fiber | 6 grams |
| Total Fat | 8 grams |
| Saturated Fat | 1 gram |
Preparation Time
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
Servings
- Servings: 4
- Cuisine: North Indian
- Course: Lunch
- Diet: Vegetarian
Instructions
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Sauté the Base: Begin by preheating a pressure cooker over medium heat. Add mustard oil and allow it to heat up. Once the oil is hot, add the ajwain and asafoetida, sautéing them for a few seconds to release their flavors. Next, introduce the chopped onion, garlic, and ginger, stirring well. Sauté until the onions soften and turn a golden brown, infusing the oil with a rich aroma.
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Prepare the Tomato Mixture: Once the onions are perfectly sautéed, add the finely chopped tomatoes along with turmeric powder, red chili powder, coriander powder, and jaggery. Stir well to combine and cook the mixture until the tomatoes break down and become soft and mushy, creating a robust and flavorful gravy.
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Cook the Gawar Phali: After the tomatoes have softened, add the washed cluster beans (Gawar Phali) and raw peanuts to the pot. Season with salt to taste and pour in 1/2 cup of water. Stir the ingredients together to ensure they are well incorporated into the gravy.
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Pressure Cook: Close the lid of the pressure cooker, ensuring it is sealed properly. Cook the mixture on high heat until you hear two whistles. After the second whistle, turn off the heat and allow the pressure to release naturally.
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Finishing Touches: Once the pressure has been released, carefully open the lid. Stir in the freshly chopped coriander leaves for a burst of freshness.
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Serve Hot: Transfer the Gawar Phali Masala Sabzi to a serving bowl and enjoy it hot. This delightful dish pairs beautifully with phulka, jeera rice, and a side of kachumber salad, making it an ideal meal for any day of the week.
This Gawar Phali Masala Sabzi encapsulates the essence of North Indian cuisine, combining vibrant flavors and textures. Perfect for family meals, this dish not only satisfies your taste buds but also offers a healthy option packed with nutrients. Enjoy the love of cooking and the joy of sharing this wonderful recipe with your loved ones!
