Gavarfali ki Sukhi Subzi
by Tarla Dalal
gavarfali ki sukhi sabzi recipe | gavar ki sabzi | cluster beans Indian vegetable | dry gavarfali sabzi | healthy gavarfali sabzi | with 17 amazing pictures.
gavarfali ki sukhi sabzi is a lip-smacking dry sabzi that combines beautifully with phulkas fresh off the tava! The benefits of fibre-rich cluster beans are enhanced by the introduction of flavour-imparting garlic, which also keeps blood sugar and cholesterol levels under control.
Gavarfali ki sukhi sabzi is basically from Rajasthan but this is not the tradional Rajasthani gavarfali sabzi as we have made it healthier by making variations in the recipe.
To make gavarfali ki sukhi sabzi, clean and wash gavarfali. Unlike french beans, cluster beans take a long time to cook so they are steamed or pressure cooked but with this recipe we have cooked it in a pan so choose tender cluster beans as the mature one's are hard. Chop them into 1" pieces. Further, heat the oil in a broad non-stick pan and add the cumin seeds. When the seeds crackle, add the onions you can also add potatoes and tomatoes, garlic paste and turmeric powder and sauté on a medium flame for 2 minutes. Add the cluster beans, salt and ½ cup of water and mix well. Cover with a lid and cook on a medium flame for 8 to 10 minutes, while stirring occasionally. Add the coriander-cumin seeds powder and chilli powder and mix well. Cover with a lid and again cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Serve cluster beans Indian vegetable hot. Do not ever over cook gavarfali or else they will turn flavourless.
This gavar ki sabzi is made with minimum of ingredients that are easily available in each and every Indian household. My mother had taught me this healthy gavarfali sabzi when I was learning as it is a supremely basic dish and can be cooked once in a week for any meal. As the sabzi is dry, you can easily carry it with you in your lunch box or can pack it for your kids tiffin box.
Gavrafali is one of the vegetables that provide umpteen amounts of fiber. This sabzi lends 4.1 g of fiber per serving which is 16% of your day’s requirement. Fiber has many key roles to play in our body. The most common one is to keep us free of constipation by helping in easy bowel movements. Fiber helps maintain normal blood circulation too. It helps to prevent clots in the arteries, which carry blood to the heart, and thus prevents heart disease. Good healthy heart sabzi and low cholesterol sabzi.
Enjoy gavarfali ki sukhi sabzi | gavar ki sabzi | gavarfali sabzi | dry gavarfali sabzi | Indian diabetic gavarfali sabzi with detailed step by step recipe photo and video.
Gavarfali ki Sukhi Subzi recipe - How to make Gavarfali ki Sukhi Subzi
Preparation Time: Cooking Time: Total Time:
Makes 3 servings
For Gavarfali ki Sukhi Subzi
2 cups cluster beans (gavarfali) , cut into 25 mm. pieces
2 tsp oil
1/2 tsp cumin seeds (jeera)
1/2 cup chopped onions
1 tsp garlic (lehsun) paste
1/4 tsp turmeric powder (haldi)
salt to taste
2 tsp coriander-cumin seeds (dhania-jeera) powder
1 tsp chilli powder
For gavarfali ki sukhi subzi
- For gavarfali ki sukhi subzi
- To make {span class="bold1"}gavarfali ki sukhi sabzi{/span}, heat the oil in a broad non-stick pan and add the cumin seeds.
- When the seeds crackle, add the onions, garlic paste and turmeric powder and sauté on a medium flame for 2 minutes.
- Add the cluster beans, salt and ½ cup of water and mix well. Cover with a lid and cook on a medium flame for 8 to 10 minutes, while stirring occasionally.
- Add the coriander-cumin seeds powder, chilli powder and 1 tbsp of water, mix well. Cover with a lid and again cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
- Serve the {span class="bold1"}gavarfali ki sukhi sabzi{/span} hot.
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- Like gavarfali ki sukhi sabzi recipe | gavar ki sabzi | cluster beans Indian vegetable | dry gavarfali sabzi | healthy gavarfali sabzi | then check our collection of healthy dry sabzis.
How to make Gavarfali Ki Sukhi Sabzi Recipe
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To make gavarfali ki sukhi sabzi recipe | gavar ki sabzi | cluster beans Indian vegetable | dry gavarfali sabzi | healthy gavarfali sabzi | clean and wash gavar bhaji. Unlike french beans, cluster beans take a long time to cook so, generally they are steamed or pressure cooked. But for this recipe of gavarfali ki sukhi subji we are going to cook them in a pan so, choose tender cluster beans to prepare as mature beans are fibrous and hard.
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Drain excess water, pat them dry and place on a chopping board.
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Remove the head and tail part. Club some cluster beans together and chop into 1” pieces and keep aside.
- Also, chop onions and assemble the rest of the ingredients required for gawar ki sabzi.
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To prepare gavarfali ki sukhi sabzi, heat the oil in a broad non-stick pan.
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Once the oil is hot, add the cumin seeds.
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When the seeds crackle, add onions. For a variation, you can toss in some potatoes and tomatoes.
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Add garlic paste.
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Add turmeric powder.
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Mix and sauté on a medium flame for 2 minutes or until the raw smell of garlic goes away.
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Add cluster beans.
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Add salt and ½ cup of water.
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Mix well and cover with a lid and cook on a medium flame for 8 to 10 minutes, while stirring occasionally. They take longer to cook, hence closing the lid is mandatory to speed up the cooking process. Never overcook gavarfali otherwise they will be flavorless. If the water dries up while cooking and the beans are firm, then add some more water and cook till the guvar is soft.
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Will be Add coriander-cumin seeds powder.
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Add chilli powder and 1 tbsp water.
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Mix well. Cover with a lid and cook on a medium flame for 2 to 3 minutes until the guwar is tender and the spices have blended well, while stirring occasionally and our gawar bhaji is ready. After opening the lid, if there is any moisture left then cook the gavarfali ki sukhi sabzi | gavar ki sabzi | cluster beans Indian vegetable | dry gavarfali sabzi | healthy gavarfali sabzi | for a little longer without the lid and let the water evaporate completely.
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Serve gawar ki sabzi hot. This dry gawar ki sabzi tastes best with chapati or as a side-dish with dal rice. Here are some more recipes using gavarfali : Gavarfali ki Subzi, Gavarfali with Bajra Dhokli, Gavar Pumpkin Vegetable.
Gavarfali ki Sukhi Sabzi – A Fiber Brimming Sabzi
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Gavarfali ki Sukhi Subzi – A Fiber Brimming Sabzi. Gavrafali is one of the vegetables that provide umpteen amounts of fiber. This sabzi lends 4.1 g of fiber per serving which is 16% of your day’s requirement.
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Fiber has many key roles to play in our body. The most common one is to keep us free of constipation by helping in easy bowel movements.
- Fiber helps maintain normal blood circulation too. It helps to prevent clots in the arteries, which carry blood to the heart, and thus prevents heart disease. Good healthy heart sabzi and low cholesterol sabzi.
- Diabetics too benefit from high fiber from cluster beans. It maintains blood sugar levels and prevents that quick surge which isn’t considered very healthy. This is a perfect Indian diabetic sabzi.
- gavarfali ki sukhi sabzi recipe | gavar ki sabzi | cluster beans Indian vegetable | dry gavarfali sabzi | healthy gavarfali sabzi | keeps you full for hours and thus is a wise pick for weight watchers. Good low calorie sabzi to be added to your list of healthy recipe.
| Energy | 52 cal |
| Protein | 2.5 g |
| Carbohydrates | 10 g |
| Fiber | 4.1 g |
| Fat | 3.6 g |
| Cholesterol | 0 mg |
| Vitamin A | 168.7 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.5 mg |
| Vitamin C | 36.7 mg |
| Folic Acid | 102.1 mcg |
| Calcium | 101.3 mg |
| Iron | 0.9 mg |
| Magnesium | 36.4 mg |
| Phosphorus | 50.9 mg |
| Sodium | 0.9 mg |
| Potassium | 27.9 mg |
| Zinc | 0.4 mg |
I tried this recipe and it turned out great. Thanks :)
simple subzi made with cluster beans...which will find place in our daily meal. diabetics can benefit from its fibre content then.
I tried cooking gavar with ajwain tadka and jeera. Turned out great.
Pressure cooked subzis are always healthy and quick to cook like this one. gavarfali is cooked with onions and garlic that very disticntly overshadows gavarfalis peculiar taste (which is not liked by everyone). onions also impart slight sweet taste to the recipe which i feel further enhances the flavour of the subzi. Once i added 1/2 cup curds mixed with 1 tsp of besan and it turned out good...i felt proud of my innovation as everyone loved the subzi!