Gawarphali Ki Sabzi (Cluster Beans Sabzi) Recipe
A Flavorful North Indian Delight
If you’re looking to add a fresh, healthy, and vibrant dish to your lunch table, Gawarphali Ki Sabzi or Cluster Beans Sabzi is the perfect recipe to try. This vegetable dish is packed with earthy flavors and is made using Gawar Phali (Cluster Beans), which is a popular ingredient in North Indian cooking. Rich in dietary fiber and a good source of essential vitamins and minerals, this sabzi makes for a great side dish when paired with Panchmel Dal, Boondi Raita, and Phulka.
A combination of simple spices, such as cumin seeds, mustard seeds, turmeric powder, and amchur (dry mango powder), this recipe brings out the natural flavor of the cluster beans while the besan (gram flour) adds a subtle thickness to the sabzi. Let’s dive into how you can prepare this quick and easy dish for a satisfying lunch!
Ingredients for Gawarphali Ki Sabzi (Cluster Beans Sabzi)
| Ingredient | Quantity |
|---|---|
| Gawar Phali (Cluster Beans) | 250 grams |
| Green Chilli | 1, finely chopped |
| Garlic | 4 cloves, crushed |
| Gram Flour (Besan) | 1 tablespoon |
| Mustard Seeds | 1/2 teaspoon |
| Cumin Seeds (Jeera) | 1/2 teaspoon |
| Asafoetida (Hing) | A pinch |
| Turmeric Powder (Haldi) | 1/4 teaspoon |
| Coriander Powder (Dhania) | 1/2 teaspoon |
| Amchur Powder (Dry Mango Powder) | 1/2 teaspoon |
| Salt | To taste |
| Sunflower Oil | 1 teaspoon |
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Total Time: 25 minutes
Servings: 3
Cuisine: North Indian
Course: Lunch
Diet: Vegetarian
Instructions for Gawarphali Ki Sabzi
-
Prepare the Cluster Beans:
- Begin by washing the Gawar Phali (cluster beans) thoroughly under running water.
- Once cleaned, cut the beans into one-inch pieces and set aside.
-
Cook the Beans:
- In a pressure cooker, add the chopped cluster beans along with sufficient water.
- Close the lid and cook for 2 whistles on medium heat.
- Once the pressure releases, carefully open the lid and drain any excess water from the cooked beans. Set them aside.
-
Temper the Spices:
- Heat a heavy-bottomed pan and add sunflower oil.
- Once the oil is hot, add mustard seeds and cumin seeds.
- When the seeds start to splutter, add a pinch of asafoetida (hing), followed by the crushed garlic and green chilli.
- Sauté the mixture for about a minute, letting the garlic release its aroma and the spices blend together.
-
Add the Gram Flour (Besan):
- Now, add the besan (gram flour) to the pan.
- Stir well on low heat, making sure the flour is properly incorporated with the spices.
- Let the besan cook for about 2 to 3 minutes, stirring occasionally to prevent it from burning.
-
Add the Cooked Cluster Beans:
- Add the cooked Gawar Phali (cluster beans) to the pan.
- Season the dish with salt, turmeric powder, coriander powder, and amchur powder (dry mango powder).
- Mix everything together well so that the beans are coated with the spices.
-
Cook the Sabzi:
- Sprinkle a little water over the beans and cover the pan with a lid.
- Allow the sabzi to cook on medium heat for about 5 to 7 minutes, until it thickens and the flavors have melded together.
- Stir occasionally to ensure the sabzi doesn’t stick to the bottom of the pan.
-
Serve Hot:
- Once the sabzi has thickened to your desired consistency, remove from heat.
- Serve Gawarphali Ki Sabzi hot as a side dish along with Panchmel Dal, Boondi Raita, and Phulka for a wholesome and satisfying North Indian meal.
Nutritional Information (Approximate)
| Nutrient | Amount per Serving |
|---|---|
| Calories | 95 kcal |
| Carbohydrates | 14g |
| Protein | 3g |
| Fat | 4g |
| Fiber | 5g |
| Sugar | 2g |
| Sodium | 220 mg |
Tips for a Perfect Gawarphali Ki Sabzi:
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Cooking the Besan: Make sure to cook the gram flour (besan) on a low flame to avoid any raw taste. Stir it continuously to ensure it doesn’t burn.
-
Spices Adjustment: Feel free to adjust the amount of green chilli and spices according to your preference for heat and flavor.
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Add More Vegetables: If you want to make the dish heartier, you can add other vegetables like carrots or potatoes to the sabzi. They will complement the cluster beans nicely.
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Pressure Cooking Tip: You can also cook the cluster beans in a pan with water if you don’t have a pressure cooker. Just make sure they are tender and cooked through.
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Perfect Pairings: This dish is best served with Panchmel Dal, Boondi Raita, and Phulka for a complete meal, but it also pairs well with rice.
Conclusion
Gawarphali Ki Sabzi is a simple yet flavorful North Indian dish that showcases the unique taste and health benefits of cluster beans. This dish is not only nutritious but also easy to prepare, making it ideal for a busy weekday lunch. Whether you’re looking to spice up your regular meals or try something new, this Cluster Beans Sabzi will surely become a family favorite!
