Gavarfali ki Subzi ( Healthy Subzi)
by Tarla Dalal
02 Dec 2020
This recipe has been viewed 67598 times
Traditional vegetables can be cooked in contemporary ways, and vice versa. But, sometimes the olden favourites remain our golden choice! Time can tarnish neither the flavour nor aroma of this Gavarfali ki Subzi, a simple preparation of cluster beans cooked in a curd based gravy. Once you try it, this fibre and folic acid rich subzi will become a frequently repeated menu item.
Gavarfali ki Subzi ( Healthy Subzi) recipe - How to make Gavarfali ki Subzi ( Healthy Subzi)
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
2 cups cluster beans (gavarfali)
salt to taste
1 cup fresh low-fat curds (dahi)
1 tbsp coriander-cumin seeds (dhania-jeera) powder
2 tsp chilli powder
1 tbsp besan (bengal gram flour)
2 tsp oil
1 tsp cumin seeds (jeera)
1/2 tsp mustard seeds ( rai / sarson)
1 tsp fennel seeds (saunf)
1/4 tsp asafoetida (hing)
5 curry leaves (kadi patta)
For Serving
rotis
Method
- Method
- Clean the cluster beans by removing the ends and string them and cut them into 25 mm. (1”) pieces.
- Combine the cluster beans, salt and 1 cup of water in a pressure cooker, mix well and pressure cook for 2 whistles.
- Allow the steam to escape before opening the lid and keep aside.
- Combine the curds, coriander-cumin seeds powder, chilli powder, besan and a little salt in a deep bowl and whisk well till no lumps remain.
- Add the cluster beans to the curds mixture, mix well and keep aside.
- Heat the oil in a non-stick kadhai and add the cumin seeds, mustard seeds, fennel seeds and asafoetida.
- When the cumin and mustard seeds crackle, add the curry leaves and sauté on a medium flame for a few seconds.
- Lower the flame, add the cluster bean-curds mixture, mix well and cook for another 3 to 4 minutes, while stirring continuously.
- Serve hot with rotis.
Nutrient values per serving
| Energy | 62 cal |
| Protein | 4.2 g |
| Carbohydrates | 10.4 g |
| Fiber | 3.6 g |
| Fat | 3 g |
| Cholesterol | 0 mg |
| Vitamin A | 256.3 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.4 mg |
| Vitamin C | 25.8 mg |
| Folic Acid | 81.1 mcg |
| Calcium | 145.4 mg |
| Iron | 0.8 mg |
| Magnesium | 37.8 mg |
| Phosphorus | 55.1 mg |
| Sodium | 27.7 mg |
| Potassium | 27 mg |
| Zinc | 0.3 mg |
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