Butter Bean Shaak – a Gujarati favourite

Butter Bean Shaak: A Delicious Gujarati Delicacy

Introduction:
Butter Bean Shaak, also known as “Valor Nu Shaak” in Gujarati, is a popular and flavorful dish hailing from the western Indian state of Gujarat. This dish is a celebration of fresh butter beans (also called valor or lima beans) cooked in a fragrant blend of spices and herbs, resulting in a mouthwatering vegetarian curry. The term “Shaak” in Gujarati refers to a vegetable dish, often prepared with a rich, spicy gravy.

Historical Significance:
Gujarati cuisine is renowned for its extensive use of legumes, vegetables, and spices, making it a haven for vegetarians. Butter Bean Shaak is a testament to the culinary diversity of Gujarat, where each ingredient is carefully chosen to create a harmonious and delightful meal. The history of this dish is deeply rooted in Gujarati culture, where traditional recipes have been passed down through generations.

Components:
To prepare a sumptuous Butter Bean Shaak, you will need the following components:

Ingredients:

• 2 cups fresh butter beans (valor)
• 2 tablespoons oil
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 1/4 teaspoon asafoetida (hing)
• 1/2 cup finely chopped onions
• 1 tablespoon ginger-garlic paste
• 1/2 cup tomato puree
• 1 teaspoon turmeric powder
• 1 teaspoon red chili powder (adjust to taste)
• 1 teaspoon coriander powder
• 1/2 teaspoon cumin powder
• 1/2 teaspoon garam masala
• Salt to taste
• Chopped fresh coriander leaves for garnish

Steps to Prepare Butter Bean Shaak:
Now, let’s dive into the detailed steps to prepare this delectable Gujarati dish:

Step 1: Preparing the Butter Beans

1. Begin by shelling the fresh butter beans from their pods.
2. Rinse the butter beans thoroughly under cold water to remove any impurities.

Step 2: Cooking the Butter Beans
3. In a large pot, add the butter beans and enough water to cover them.

4. Add a pinch of salt and bring the water to a boil.
5. Cook the beans until they are tender but still firm (usually takes about 8-10 minutes).
6. Drain the beans and set them aside.

Step 3: Preparing the Shaak
7. Heat oil in a pan or kadai over medium heat.

8. Add mustard seeds and let them splutter.
9. Add cumin seeds and asafoetida, followed by chopped onions.
10. Sauté the onions until they turn translucent.
11. Add ginger-garlic paste and cook until the raw aroma disappears.
12. Pour in the tomato puree and cook for a few minutes until the oil separates from the mixture.
13. Add turmeric powder, red chili powder, coriander powder, cumin powder, and salt. Mix well.
14. Cook the spices for a couple of minutes until the oil starts to separate again.
15. Add the boiled butter beans to the pan and mix them gently with the spice mixture.
16. Add a little water if the mixture seems too dry.
17. Simmer the shaak for 5-7 minutes, allowing the flavors to meld.
18. Sprinkle garam masala and mix it in.
19. Garnish with fresh coriander leaves.

Step 4: Serving Butter Bean Shaak
20. Butter Bean Shaak is traditionally served hot with steamed rice or Indian bread like roti or paratha.

Time Required:
The preparation and cooking time for Butter Bean Shaak may vary slightly, but on average, you can expect to spend approximately 45-50 minutes from start to finish. This includes the time for shelling and boiling the butter beans, as well as the preparation and cooking of the shaak.

Conclusion:
Butter Bean Shaak is not only a delicious and nutritious dish but also a reflection of the rich culinary heritage of Gujarat. Its hearty flavors, balanced with the aromatic spices, make it a favorite among both Gujaratis and those who appreciate Indian cuisine. So, why not try your hand at preparing this delectable dish and savor the taste of Gujarat in your own kitchen? Enjoy!

Certainly, here are the nutrition facts and health information for Butter Bean Shaak:

Nutrition Facts (per serving, approximately 1 cup):

• Calories: 160 kcal
• Total Fat: 6g
  • Saturated Fat: 1g
  • Trans Fat: 0g
• Cholesterol: 0mg
• Sodium: 480mg
• Total Carbohydrates: 24g
  • Dietary Fiber: 6g
  • Sugars: 4g
• Protein: 6g

Health Information:

1. Rich in Fiber: Butter beans are an excellent source of dietary fiber, with 6g per serving. Fiber aids in digestion, helps regulate blood sugar levels, and promotes a feeling of fullness, which can be beneficial for weight management.

2. Low in Saturated Fat: This dish contains only 1g of saturated fat, which is considered low. Diets low in saturated fat are associated with a reduced risk of heart disease.

3. No Cholesterol: Butter Bean Shaak is cholesterol-free, which is heart-healthy. High cholesterol levels can contribute to cardiovascular problems, so choosing cholesterol-free meals is a wise choice.

4. Good Source of Protein: With 6g of protein per serving, Butter Bean Shaak provides a decent protein boost, which is important for muscle health and overall body function.

5. Low Sodium: The sodium content is 480mg per serving, which is relatively low. A low-sodium diet can help manage blood pressure and reduce the risk of hypertension.

6. Vitamins and Minerals: This dish is a source of various essential vitamins and minerals, including vitamin C, vitamin A, calcium, and iron. These nutrients are important for immune function, vision, bone health, and oxygen transport in the body.

7. Antioxidants: The spices and tomato puree in this recipe contribute to its antioxidant content. Antioxidants help protect cells from damage caused by free radicals and may reduce the risk of chronic diseases.

8. Vegetarian and Vegan-Friendly: Butter Bean Shaak is a vegetarian and vegan dish, making it suitable for individuals following plant-based diets.

It’s important to note that the nutritional values provided are approximate and can vary based on factors such as the specific ingredients used and portion sizes. Additionally, the health impact of a meal depends on overall dietary patterns and individual health considerations.