This recipe is sure to make you a Cluster beans or Guvar Phali fan. Cluster beans is one of the most underrated vegetables. There are many benefits of this simple vegetable. It helps decrease the blood sugar level in the body and increases the amount of insulin. It also contains calcium, minerals among other nutrients which helps strengthen bones.
It's a good idea to incorporate this dish into your weekly menu. I like to club it with Urad Chana or Yellow Mung Dal and it makes for the most satisfying meal. Cutting cluster beans after a long day at work can seem tedious. I usually buy a kg or two and chop them while watching tv, use half and freeze the rest in a zip lock bag. That way I can use these later when I'm looking for a quick weekday meal.
The use of mustard oil and garlic in my recipe is what gives it a distinguishing flavor. You can also add small pieces of chopped potatoes or yam but I skipped that to make it healthier.
Ingredients:
Cluster Beans - 250 gms
Mustard Oil - 1 tbsp
Mustard Seeds - 1/2 tsp
Asafoetida a pinch
Garlic - 1 tbsp finely chopped
Green Chilies - 2 finely chopped
Onions - 1 small chopped
Salt to taste
Turmeric Powder - 1/3 tsp
Coriander Cumin Powder - 1 tsp
Red Chili Powder - 1 tsp
Tomato - 1 small chopped
Procedure:
1. Wash and pat dry the beans.
2. Finely chop the beans.
3. Smoke mustard oil in a wok and add mustard seeds. Let them splutter.
4. Add asafoetida.
5. Add in the chopped garlic and green chilies and saute till the garlic turns brown.
6. Next add and saute the onions till they turn pink.
7. Now add the beans we chopped earlier.
8. Season with salt and turmeric powder and mix.
9. Cover and cook for 8-10 minutes or until the beans are cooked.
10. Time to spice up the sabzi. In goes the coriander cumin and red chili powder and mix. We are also going to add some chopped tomatoes to add a bit of sourness and add make it slightly saucy.
11. Cook till the tomatoes turn mushy.
12. Enjoy hot with Chapatis/Paratha or Bhakris.
No comments:
Post a Comment