Gawar Phali Ki Sabji or cluster beans recipe is the dry preparation of vegetables and spices that are used in our daily food. This sabzi is the simple, comfort food we crave at times. Cluster beans (guar ki phalli) are high in nutrient value and fiber content.
This guar ki phalli sabzi makes a good side dish with the combination of Panchmel Dal, Beetroot Spinach Pooris, and Boondi Raita | A Recipe Always in Demand.
I was completely lost in terms of all things food and cooking till I was unmarried. It was only after marriage that I started cooking and after many failures, including the time when V refused to eat upma and apple pie – to date he doesn’t eat upma made by me and I have not had the nerve to make an apple pie again. :|
Now that I know that I was not born a good cook and even today I am mediocre at best, I never leave a chance to practice, experiment, and learn some more. But this journey takes a bit of time as I never realise that I am doing something wrong. :D
I am sharing my shortcomings because I want to make you laugh and I want to tell you that I was a fool all the years I was making guar ki phalli till I saw my mom cleaning this vegetable two summers ago and that’s when I realised I was doing it all wrong. If this was not enough, I also understood why these beans seem and taste unfamiliar despite eating them while growing up. #facepalm
Most people make cluster bean like french beans with potatoes – wash them, chop them, and cook with potatoes. That’s how even I cooked till that summer, two years ago.
What my mom does is, she thoroughly washes and pressure cook these beans, till slightly tender, and then pull the strand from the sides for each of them individually. It is a slightly messy and time-consuming process as the bean is soft and easily comes apart between your fingers. But it ensures that the beans cook nicely when roasted and while eating you don’t get uncooked thread-like strands. So it is worth the action and time required.
My mom cooks them with a lot of chili powder. It tastes awesome. You should try to. The flavor is simple and rustic in origin – no onion, garlic, or tomato to subdue the taste of the phalli
Health Benefits of Gawar Phali (Cluster Beans)
Gawar ki phali, are a rich source of dietary fiber, vitamins, and minerals. This section could discuss:
- Fiber content and its digestive benefits.
- Low-calorie content: Great for weight loss.
- Rich in antioxidants, aiding in better immunity.
How to Clean and Prepare Gawar Phali for Cooking?
Before cooking, cleaning and preparing Gawar Phali properly is essential for the best taste and texture. Here’s how you can do it:
- Wash and Pressure Cook the Beans: Cook the beans until they are slightly tender to make the string removal easier.
- Remove the Fiber: After pressure cooking, gently pull the strings from the beans. This step is essential to avoid the stringy texture during cooking.
Pro Tip: This process ensures the beans cook evenly and helps in roasting without uncooked threads.
Common Mistakes to Avoid While Cooking Gawar Phali | Tips for Perfect Sabji
- Skipping the Pressure Cooking Step: Without pressure cooking, the beans remain tough and hard to eat.
- Not Removing the Fiber: Leaving the string on can make the beans unpleasant to eat.
- Overcooking or Undercooking: Gawar Phali needs to be cooked just enough to keep the texture crisp and tender without becoming mushy.
How to Pair Gawar Phali Ki Sabji? | Best Side Dishes
Gawar Phali Ki Sabji goes wonderfully with various Indian dishes. Some excellent pairings include:
- Panchmel Dal: A staple dal combination for added protein and flavor.
- Beetroot Spinach Pooris: A healthy twist to traditional puris.
- Boondi Raita: A cooling side to balance out the spiciness of the sabji.
How to Include Gawar Phali in Your Weight Loss Diet?
To reap the full benefits of Gawar Phali for weight loss, incorporate it into your meals in various ways:
- Gawar Phali Ki Sabji: Prepare a simple stir-fry with Gawar Phali, adding minimal oil and spices for a light yet satisfying dish.
- Gawar Phali Salad: Toss it with some lemon juice, herbs, and a light dressing for a refreshing salad.
- Soup or Stew: Add Gawar Phali to a vegetable soup or stew, giving it more volume and a nutrient boost without adding many calories.
Incorporating Gawar Phali into your meals not only helps you lose weight but also provides your body with essential nutrients, making it a perfect food for a balanced, healthy lifestyle. Whether you’re trying to lose a few pounds or maintain a healthy weight, Gawar Phali should definitely be on your list of go-to vegetables!
How to Make Tasty Gawar Phali Ki Sabji in Easy Steps? | Step-by-Step Recipe
Guar ki Phalli
Ingredients
- 250 gram of cluster beans guar ki phalli
- ½ tbsp mustard oil
- ½ tsp cumin seeds jeera
- ¼ tsp turmeric powder haldi
- 1½ tsp red chili powder
- 1 tsp coriander powder dhania powder
- ½ tsp fennel seed powder saunf powder
- ¼ tsp dry mango powder amchoor
- a pinch asafetida hing
- to taste salt
Instructions
- Thoroughly wash the beans and pressure cook them with little water. Drain the water and allow them to cool. Gently peel off the side strand of each bean. It is a time consuming step but it’s worth the effort. The beans will also split on their own from the centre.
- In a wok, heat oil to smoking point. Add asafoetida, jeera, turmeric powder, red chili powder, fennel seed powder. Add the beans, sprinkle salt. Mix gently coating well with spices. Add amchoor, quickly mix and remove from flame. After the labour of love, enjoy hot with chapatis as side.
Notes
- This veg taste best when it’s quite spicy. You can adjust red chili powder as per your taste.
- You can also add boiled potatoes to this recipe while roasting and enjoy.
FAQs About Gawar Phali Ki Sabji
Removing the string from Gawar Phali can be a little tricky but is essential to ensure a smooth texture and enjoyable eating experience. The best method is to pressure cook the Gawar Phali until it is slightly tender. After cooking, gently pull the strings from the sides of each bean. The beans are soft and will come apart between your fingers, so be patient. It may be a slightly messy and time-consuming process, but it’s worth the effort as it ensures that you won’t end up with stringy or uncooked bits in your sabji. Removing the strings properly makes the beans more enjoyable to eat and ensures they cook evenly when roasted or sautéed.
Gawar Phali, also known as cluster beans, is a nutritional powerhouse. Here are some of the key health benefits:
– High in Fiber: Gawar Phali is rich in dietary fiber, which aids in digestion, helps control blood sugar levels, and promotes satiety, making it a great choice for weight management.
– Low in Calories: It is naturally low in calories, making it ideal for those looking to reduce their calorie intake while still enjoying a fulfilling meal.
– Rich in Antioxidants: The beans are packed with antioxidants that help fight free radicals in the body, boosting overall health and reducing the risk of chronic diseases.
– Promotes Digestion: The high fiber content in Gawar Phali helps to keep the digestive system running smoothly, preventing constipation and bloating.
– Supports Weight Loss: Due to its low-calorie content and high fiber, Gawar Phali helps to curb hunger, prevent overeating, and promote weight loss.
Yes, absolutely! Gawar Phali Ki Sabji is traditionally made without garlic or onions, especially in certain regional variations, which enhances its simple, rustic flavor. The absence of garlic and onions allows the natural taste of the Gawar Phali (cluster beans) to shine through. If you’re following a specific dietary preference or simply prefer a more minimalist approach to cooking, you can make this sabji with just basic spices like cumin seeds, mustard seeds, turmeric, and chili powder. The dish still retains its unique, earthy taste and is deliciously satisfying without these ingredients. It’s a great option for those looking to prepare a lighter, less aromatic dish or for people avoiding garlic and onions for any dietary or health reasons.
गवार फली की सब्जी रेसिपी
गवार फली की सब्जी एक स्वादिष्ट और सेहतमंद व्यंजन है जो हमारी रोज़ाना की ज़िंदगी में शामिल होता है। गवार फली में उच्च मात्रा में फाइबर और पोषक तत्व होते हैं, जो पाचन और वजन घटाने में मदद करते हैं। इसे पारंपरिक रूप से बिना प्याज और लहसुन के बनाया जाता है, जिससे इसका स्वाद और भी साधारण और प्राकृतिक होता है। इस सब्जी को बनाते समय गवार फली के धागों को ठीक से निकालना महत्वपूर्ण होता है, ताकि खाने में किसी भी प्रकार का कच्चा धागा न हो। इस सब्जी को पाचन तंत्र को ठीक रखने और वजन कम करने के लिए बहुत फायदेमंद माना जाता है। गवार फली की सब्जी को आप विभिन्न तरीकों से कस्टमाइज़ भी कर सकते हैं जैसे कि मिर्च पाउडर की मात्रा बढ़ाकर या उसे मसालेदार बनाकर। इसे पचमेल दाल, बीट्रूट स्पिनच पूरियां और बूंदी रायता के साथ परोसने से यह एक सम्पूर्ण भोजन बनता है।
गवार फळी ची भाजी रेसिपी
गवार फळी ची भाजी एक स्वादिष्ट आणि आरोग्यदायी पदार्थ आहे, जो आपल्या रोजच्या आहारात समाविष्ट केला जातो. गवार फळी मध्ये भरपूर फायबर्स आणि पोषणतत्त्वं असतात, ज्यामुळे पचन प्रक्रियेला मदत होते आणि वजन कमी करण्यास फायदेशीर ठरते. या भाजीला पारंपारिकपणे कांदा आणि लसूण न ठेवता बनवले जाते, त्यामुळे त्याचा चव नैसर्गिक आणि साधा असतो. गवार फळी करतांना त्यातील धागे योग्य प्रकारे काढणे महत्त्वाचे आहे, ज्यामुळे जेवणात कच्चे धागे येणार नाहीत. गवार फळी ची भाजी पचनतंत्र योग्य ठेवण्यासाठी आणि वजन कमी करण्यासाठी खूप फायदेशीर आहे. गवार फळी ची भाजी तुम्ही विविध प्रकारे बनवू शकता, जसे मिरची पावडर वाढवून किंवा ती मसालेदार करून. गवार फळी ची भाजी पचमेल डाळ, बीट्रूट स्पिनच पुरी आणि बूंदी रायतेसह वाढवून एक संपूर्ण आहार बनवता येतो.
