Gawar Phali Methi Ki Sabzi Recipe – Cluster Beans Fenugreek Vegetable
Gawar Phali Methi Ki Sabzi, also known as Cluster Beans Fenugreek Vegetable, is a popular North Indian dish that combines the earthy flavors of gawar phali (cluster beans) and the slightly bitter taste of fenugreek leaves (methi). This vegetable dish is a wholesome, diabetic-friendly option, offering a delightful balance of flavors. With a perfect mix of spices, including garam masala, coriander powder, and a touch of jaggery, this sabzi can become a comforting addition to your weekday lunch. The addition of onions, garlic, and tomatoes enhances the flavor profile, making it an excellent companion to chapati, thepla, or rice.
Ingredients
| Ingredient | Quantity |
|---|---|
| Methi Leaves (Fenugreek Leaves) | 1 cup (chopped) |
| Gawar Phali (Cluster Beans) | 300 grams (cut small) |
| Onion | 1 (chopped) |
| Tomato | 1 (chopped) |
| Garlic | 4 cloves (chopped) |
| Ginger | 1 inch (chopped) |
| Red Chilli Powder | 1 teaspoon |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Coriander Powder (Dhania) | 1 teaspoon |
| Garam Masala Powder | 1 teaspoon |
| Salt | To taste |
| Jaggery | 1 teaspoon |
| Sunflower Oil | As required (for cooking) |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~150 kcal |
| Carbohydrates | ~20 g |
| Protein | ~5 g |
| Fat | ~7 g |
| Fiber | ~6 g |
| Sugar | ~5 g |
| Sodium | ~200 mg |
Instructions
Step 1: Preparing the Gawar Phali and Vegetables
- Begin by chopping the gawar phali (cluster beans) into small pieces.
- In a pressure cooker, add the chopped gawar phali, along with salt to taste and 3 tablespoons of water.
- Pressure cook for 2 whistles and release the pressure immediately to preserve the color and nutrients of the vegetables. Set aside.
Step 2: Sautéing Aromatics
- Heat a pan on medium heat and add sunflower oil.
- Once the oil is hot, add the chopped ginger and garlic. Sauté them for 2 minutes or until they soften and release their aroma.
- Add the chopped onion and cook until the onions turn translucent, which should take about 4-5 minutes.
Step 3: Cooking Tomatoes and Methi Leaves
- Add the chopped tomato to the pan. Sprinkle a pinch of salt and cook until the tomatoes soften and become mushy (about 3 minutes).
- Next, add the freshly chopped methi leaves (fenugreek) to the pan. Sauté for 2-3 minutes until the leaves wilt down completely.
Step 4: Adding the Cooked Gawar Phali and Spices
- Now, add the cooked gawar phali from the pressure cooker into the pan.
- Sprinkle red chilli powder, turmeric powder (haldi), coriander powder (dhania), and garam masala powder over the vegetables.
- Add 1 teaspoon of jaggery to balance out the bitterness of the fenugreek leaves and cluster beans.
- Mix everything well, ensuring that the spices coat the vegetables evenly.
Step 5: Final Touches
- Continue sautéing the mixture for an additional 1-2 minutes so that the flavors meld together.
- Taste and adjust the seasoning, adding more salt or spices as per your preference.
- Once the sabzi is ready, turn off the heat.
Step 6: Serving
- Transfer the Gawar Phali Methi Ki Sabzi to a serving bowl and serve hot.
- This dish pairs wonderfully with roti, rice, or can be served alongside other Indian vegetable dishes such as Lauki Chana Dal, Palak Ragi & Oats Wheat Thepla, and Cauliflower & Cucumber Raita for a wholesome meal.
Tips & Variations
- Spice Level: Adjust the amount of red chilli powder to suit your taste. If you prefer a milder dish, you can reduce the quantity.
- Sweetness: The jaggery adds a lovely sweetness that balances the bitterness of fenugreek. If you prefer, you can substitute it with brown sugar or honey.
- Oil: You can use any vegetable oil, but sunflower oil is preferred for its neutral flavor and high smoke point.
- Additions: For an extra crunch, you can add some roasted peanuts or sesame seeds towards the end of cooking.
Health Benefits
- Fenugreek (Methi): Fenugreek is known for its many health benefits, including helping with digestion, blood sugar control, and cholesterol reduction. It is rich in fiber, iron, and vitamins.
- Cluster Beans (Gawar Phali): This vegetable is a good source of dietary fiber, vitamins (especially Vitamin C and folate), and minerals such as iron and potassium. It is low in calories, making it a great choice for a diabetic-friendly meal.
- Jaggery: A traditional sweetener, jaggery offers various nutrients like iron and magnesium and can help in improving blood circulation and digestion.
Conclusion
Gawar Phali Methi Ki Sabzi is a flavorful and nutritious vegetable dish that brings together the health benefits of cluster beans and fenugreek leaves. With its subtle sweetness from jaggery, aromatic spices, and minimal oil, it is the perfect addition to a diabetic-friendly meal. Quick and easy to make, this sabzi is ideal for busy weekdays, offering a delicious way to enjoy nutrient-packed vegetables.
