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Vaal Drumsticks Subzi, Sprouted Butter Beans and Drumstick Recipe

 

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The mellow creaminess of sprouted butter beans and the amazing flavour of drumsticks get along very well in this simple but super-tasty recipe!


A traditional tempering and a pungent paste of coconut and garlic, are all it takes to transform these simple ingredients into an irresistible Vaal Drumsticks Subzi, which is so tasty that it makes a humble meal of rotis seem like a memorable affair.

Vaal Drumsticks Subzi, Sprouted Butter Beans and Drumstick Recipe recipe - How to make Vaal Drumsticks Subzi, Sprouted Butter Beans and Drumstick Recipe

Tags

Semi-Dry SabzisTraditional Indian SabzisNon-stick Pan

Preparation Time:    Cooking Time:    Total Time:    Makes 3 servings

Ingredients

1 cup soaked and sprouted vaal (field beans/ butter beans)
3/4 cup drumstick (saijan ki phalli / saragavo) , cut into 1” pieces
1 tbsp oil
1/2 tsp mustard seeds ( rai / sarson)
1 tsp chilli powder
1/4 tsp turmeric powder (haldi)
salt to taste

To Be Ground Into A Smooth Paste (using 2 Tbsp Of Water)
2 tbsp freshly grated coconut
2 tsp roughly chopped garlic (lehsun)
1 tsp grated jaggery (gur)

Method
    Method
  1. Heat the oil in a deep non-stick pan and add the mustard seeds.
  2. When the seeds crackle, add the vaal, salt and ½ cup of water, mix well and cover with a lid and cook on a medium flame for 4 minutes, while stirring occasionally.
  3. Add the drumsticks, 1 cup of water, mix well, cover with a lid and cook on a medium flame for 10 to 12 minutes, while stirring occasionally.
  4. Add the prepared paste, chilli powder, turmeric powder, little salt, mix well and cook on a medium flame for 3 minutes, while stirring occasionally.
  5. Serve hot.

Vaal Drumsticks Subzi, Sprouted Butter Beans and Drumstick Recipe with step by step photos

like vaal drumstick sabzi
  1. like vaal drumstick sabzi recipe | Indian drumstick vegetable with vaal | vaal sajjan ki phalli sabji | healthy lima beans drumstick vegetable | then see our other recipes using vaal.

what is vaal drumstick sabzi made off?
  1. what is vaal drumstick sabzi made off? vaal sajjan ki phalli sabzi  is made from cheap and easily available and ingredients in India  such as 1 cup soaked and sprouted vaal (field beans/ butter beans), 3/4 cup drumstick (saijan ki phalli / saragavo), cut into 1” pieces, 1 tbsp oil, 1/2 tsp mustard seeds ( rai / sarson), 1 tsp chilli powder 1/4 tsp turmeric powder (haldi and salt to taste. See image of list of ingredients for vaal drumstick sabzi.

how to saok and sprout vaal, lima beans
  1. The easiest way to use sprouted is  buy sprouted vaal. These are easily available in your local markets. Given below is a detailed step by step on how to sprout vaal for those who love to do it as it is time consuming and takes over 2 days. 
     

benefits of vaal
  1. Vaal ( lima beans ) is a storehouse of protein and fibre. The duo of these nutrients makes you feel full for longer, helping cut unnecessary food intake and weight gain. The fibre also aids digestion and maintains digestive health. Beans also appear to have a blood sugar normalizing effect, and may be of benefit to diabetics. The zinc in this dal acts as an antioxidant and helps to protect against cancer and fatigue. They also abound in vitamin B1 which has a role to play in nerve functioning. Upon sprouting, they vitamins and minerals increase manifold. 

what are drumsticks?
  1. To make drumstick and potato sabzi recipe | sahjan ki sabji | singhi aloo sabzi | drumstick with potatoes, we need drumsticks. Look for smooth, greenish skin on the pods. While most drumsticks have slight bumps indicating where the seeds are, avoid those which have pronounced bumps and attenuated spaces in between. These have reached an age and a stage where the flavour will be strong and rather bitter, and the seeds, instead of being pleasantly crunchy and tender, will be hard and dry.
  2. Wash and clean the drumstick thoroughly. Chop off the top a bit and partially peel it with knife itself. Chop them into finger length pieces of equal size. Here we need 3/4th cups drumsticks , cut into 1” pieces. Add them in a deep non stick pan. 

benefits of drumsticks
    1. Calorie and Carb Count : Being low in calories and carbs, you can enjoy drumsticks, sajjan ki phalli  in the quantity you want. You need not worry about your waist line while including this vegetable in your daily meal. This will prove beneficial to almost everyone right from a healthy individual who aims for a disease-free life to others who have been diagnosed with some illness. 
    2.  Protein : Like broccoli, drumstick is a vegetable which is a fairly good source of protein (4 g per cup of chopped drumstick). Having a wholesome meal with a good amount of protein works towards : See 8 benefits of sajjan ki phalli.


coconut paste for vaal drumstick sabzi
  1. In a mixer put 2 tbsp freshly grated coconut.
  2. Add 2 tsp roughly chopped garlic (lehsun).
  3. Add 1 tsp grated jaggery (gur).
  4. Add 2 tbls water.
  5. Grind into a smooth paste.

making vaal drumstick sabzi
  1. To make vaal drumstick sabzi recipe | Indian drumstick vegetable with vaal | vaal sajjan ki phalli sabji | healthy lima beans drumstick vegetable | heat 1 tbls oil in a deep non-stick pan.
  2. Add 1/2 tsp mustard seeds (rai / sarson).
  3. Let the seeds crackle.
  4. Add 1 cup soaked and sprouted vaal (field beans/ butter beans).
  5. Add salt to taste. We added 1/4 tsp salt.
  6. Add ½ cup of water.
  7. Mix well.
  8. Cover with a lid and cook on a medium flame for 4 minutes, while stirring occasionally.
  9. This is how it looks after cooking.
  10. Add 3/4 cup drumstick (saijan ki phalli / saragavo), cut into 1” pieces.
  11. Add 1 cup of water.
  12. Mix well.
  13. Cover with a lid and cook on a medium flame for 10 to 12 minutes, while stirring occasionally.
  14. This is how it looks after cooking for 10 to 12 minutes.
  15. Add the prepared paste.
  16. Add 1 tsp chilli powder.
  17. Add 1/4 tsp turmeric powder (haldi).
  18. Add salt to taste. We added 1/4 tsp salt.
  19. Mix well.
  20. Cook on a medium flame for 3 minutes, while stirring occasionally.
  21. Serve vaal drumstick sabzi | Indian drumstick vegetable with vaal | vaal sajjan ki phalli sabji | healthy lima beans drumstick vegetable | hot.

tips for vaal drumstick sabz
  1. Serve vaal drumstick sabzi with rice.
  2. The secret to the super taste of the vaal sajjan ki phalli sabji  is the coconut paste.
Nutrient values per serving
Energy240 cal
Protein11.6 g
Carbohydrates29.4 g
Fiber3.3 g
Fat8.4 g
Cholesterol0 mg
Vitamin A76.9 mcg
Vitamin B10.2 mg
Vitamin B20.1 mg
Vitamin B30.9 mg
Vitamin C34.9 mg
Folic Acid0.9 mcg
Calcium36.4 mg
Iron1.4 mg
Magnesium0 mg
Phosphorus0 mg
Sodium0 mg
Potassium75.1 mg
Zinc0 mg
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Reviews

Vaal Drumsticks
 on 01 Feb 16 05:03 PM
5

the combination of the vaal and the drumstick.. is really nice.. as the both the vegetables are perfectly cooked.. with little spicy taste, which is just perfect..