Gawar Phali Methi Ki Sabzi Recipe – Cluster Beans Fenugreek Vegetable
Gawar Phali Methi Ki Sabzi, also known as Gawar Phali Fenugreek Vegetable, is a traditional North Indian dish that combines the earthy taste of fenugreek leaves (methi) with the unique flavor and crunch of cluster beans (gawar phali). This flavorful dish is quick to prepare and is a perfect addition to any weekday lunch, especially for those looking for a diabetic-friendly recipe. The recipe is a simple yet rich combination of sautéed onions, garlic, tomatoes, and Indian spices, making it a perfect balance of taste and nutrition.
Cuisine: North Indian
Course: Lunch
Diet: Diabetic Friendly
Ingredients
| Ingredient Name | 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 piece (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 |
| Oil | For cooking |
Preparation Time: 10 minutes
Cooking Time: 25 minutes
Total Time: 35 minutes
Servings: 3-4
Instructions
-
Prepare the Gawar Phali (Cluster Beans):
Begin by washing and chopping the cluster beans (gawar phali) into small pieces. Set them aside for cooking. -
-
Pressure Cook the Gawar Phali:
Add the chopped cluster beans along with 3 tablespoons of water and a pinch of salt into a pressure cooker. Close the lid and cook for about 2 whistles. Once done, release the pressure immediately to retain the vibrant green color of the beans. Keep the cooked beans aside. -
Sauté the Aromatics:
In a pan, heat the oil over medium heat. Add the chopped ginger and garlic, sautéing until they become soft and fragrant. -
Cook the Onions:
Add the chopped onions to the pan and sauté until they turn soft and translucent. -
Add the Tomatoes:
Once the onions are ready, add the chopped tomatoes along with a pinch of salt. Cook until the tomatoes soften and turn mushy. -
Add the Methi Leaves:
Now, add the chopped methi (fenugreek) leaves into the pan. Sauté for about 3 minutes, until the leaves wilt and reduce in size. -
Combine the Cooked Gawar Phali:
Add the cooked gawar phali (cluster beans) to the pan. Stir well to combine with the sautéed onions, garlic, and methi leaves. -
Season the Sabzi:
Sprinkle in the red chilli powder, turmeric powder (haldi), coriander powder, garam masala, and jaggery. Mix everything together thoroughly. Let the mixture sauté for about a minute, allowing the spices to blend and coat the vegetables evenly. -
Final Taste Check:
Taste the sabzi and adjust the salt or spices if needed. Stir again and cook for another minute to ensure everything is well-mixed and heated through. -
Serve:
Turn off the heat and transfer the Gawar Phali Methi Ki Sabzi into a serving bowl. Serve hot with your favorite Indian bread, such as roti or paratha, or alongside rice for a complete meal.
Serving Suggestions
For a wholesome meal, pair this flavorful Gawar Phali Methi Ki Sabzi with a side of Lauki Chana Dal, Palak Ragi & Oats Wheat Thepla, and a refreshing Cauliflower & Cucumber Raita. This combination makes for a healthy and satisfying lunch that’s rich in fiber and nutrients, perfect for a diabetic-friendly diet.
Nutritional Information (Approx. per serving)
| Nutrient | Amount |
|---|---|
| Calories | 120 kcal |
| Protein | 3 g |
| Carbohydrates | 18 g |
| Fiber | 6 g |
| Fat | 5 g |
| Sodium | 250 mg |
| Sugar | 4 g |
Tips for the Best Gawar Phali Methi Ki Sabzi
- Maintain the Color of the Gawar Phali: To preserve the vibrant green color of the gawar phali, it’s important to release the pressure immediately after cooking and avoid overcooking the beans.
- Adjust Spices: Feel free to adjust the amount of jaggery or spices based on your taste preferences. If you like it spicier, increase the red chili powder.
- Add More Vegetables: You can add other vegetables like potatoes or carrots for a more substantial dish.
Enjoy this quick and easy Gawar Phali Methi Ki Sabzi as part of your nutritious lunch, and indulge in the unique flavors of North India!
