Embark on a culinary journey to North India with this vibrant and nutritious dish, Chawli ki Sabzi, made with fresh yard long beans, known locally as Karamani or Barbati. This delectable recipe, perfect for lunch or dinner, blends aromatic spices with the delightful crunch of these unique beans, offering a taste that is both comforting and invigorating. Paired with Phulka, Dhaba Style Dal Fry, and a side of creamy yogurt, this meal promises a wholesome experience that nourishes the body and soul.
Ingredients
| Ingredient | Quantity |
|---|---|
| Green Chawli Beans (Yard long beans/Karamani/Barbati) | 300 grams, finely chopped |
| Ajwain (Carom seeds) | 1 teaspoon |
| Garlic | 4 cloves, finely chopped |
| Tomatoes | 2, finely chopped |
| Red Chilli Powder | 1 teaspoon |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Garam Masala Powder | 1/4 teaspoon |
| Coriander Powder (Dhania) | 2 teaspoons |
| Amchur (Dry Mango Powder) | 1 teaspoon |
| Jaggery | 1 tablespoon |
| Salt | To taste |
| Mustard Oil | As required |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | Approx. 150 |
| Protein | 4g |
| Carbohydrates | 30g |
| Dietary Fiber | 6g |
| Total Fat | 4g |
| Saturated Fat | 1g |
| Sodium | Varies with added salt |
Preparation Time
| Task | Time |
|---|---|
| Preparation | 10 minutes |
| Cooking | 30 minutes |
| Total | 40 minutes |
Servings
| Servings |
|---|
| 4 |
Instructions
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Prepare the Beans: Begin by chopping the green Chawli beans into small pieces. In a pressure cooker, combine the chopped beans with a pinch of salt and about 2 tablespoons of water. Pressure cook the beans for two whistles, then turn off the heat. It’s crucial to release the pressure immediately to preserve the vibrant green color and crisp texture of the beans.
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Sauté the Spices: In a kadai or wok, heat a generous amount of mustard oil over medium heat. Once hot, add the ajwain (carom seeds) and allow them to crackle, releasing their aromatic essence. Add the finely chopped garlic and sauté for just a few seconds until it turns golden and fragrant.
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Add the Vegetables and Spices: Incorporate the chopped tomatoes into the kadai, followed by turmeric powder, red chilli powder, coriander powder, and amchur powder. Sauté this mixture until the tomatoes soften and turn mushy, allowing the spices to meld beautifully.
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Combine the Ingredients: Carefully add the cooked green Chawli beans to the spiced tomato mixture, along with the jaggery and additional salt as needed. Stir everything together gently, ensuring the beans are well coated with the spices. Cook for an additional 3 to 4 minutes, allowing the flavors to integrate.
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Final Touches: Once the Chawli ki Sabzi is cooked, taste and adjust the seasoning according to your preference. Transfer the sabzi to a serving bowl, ready to be enjoyed.
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Serve and Enjoy: This delicious North Indian Chawli ki Sabzi is best served hot, accompanied by soft Phulka, a bowl of Dhaba Style Dal Fry, and a side of creamy yogurt. Together, these dishes create a satisfying meal that celebrates the flavors of North India.
Cooking Tips
- Freshness Matters: Use fresh yard long beans for the best flavor and texture.
- Spice Level: Adjust the amount of red chilli powder based on your heat preference.
- Experiment: Feel free to add other seasonal vegetables for added nutrition and variety.
Indulge in this delightful recipe that not only provides a hearty meal but also nourishes your body with essential nutrients. Enjoy the rich flavors and simplicity of this traditional North Indian dish, bringing a taste of India right to your table!