Tuesday, 29 March 2016

Gobhi-Beans-Ki Bhange Wali Sabzi (Caulifllower-Beans In Milk Of Hemp Seeds)

Gobhi-Beans-Ki Bhange Wali Sabzi
This is a special savory of Kumaon (Uttarakhand) and can be seen served in winter season in most of the families, at least few times a month. The other variation of this savory is made by using ground nut milk for gravy, or using vegetables like Colocasia tuber or Taro tuber in Bhanga gravy. It is an absolutely delicious savory to be enjoyed with whole wheat Indian bread (Roti) or Madua (Nachani) Roti. When my mother used to make it and serve with piping hot roti topped with dollop of ghee, we used to feel heaven has descended on our plate with all its taste. This year my 83 year old mother came visiting us and we created the same scene, only difference was I was doing the cooking and my mother was enjoying and blessing me. Thanks mom for visiting us and allowing me to serve you, like you had done when we were small.
Bhanga are the seeds of Hemp which comes under Marijuana family and are cultivated in Himalayan region in India, for its seeds. Though these plants have extremely low THC, yet now they are grown under government regulation. The seeds are not having any component (THC) which can cause addiction and are extensively used in winter season in Kumaon for making savory and chutney. Hemp seeds are nutty in flavor; they are rich in fat and Omega-3 oil. Hemp seeds contain large variety of Amino acids which are the building blocks of Protein. Hemp oil and hemp milk acts as antiaging agent and is very good for heart also.
Since it is impossible to get these seeds in other states of India, thus I sometimes replace bhanga with ground nut. Though the tastes do not get replicated completely for obvious reasons, yet the outcome is absolutely yummy.

Preparation Time: 15 minutes
Cooking Time: 20-30 minutes
Servings: 4 large servings

Nutritional Value: (Approximate)

Calories: 160
Sodium: 603 mg
Potassium: 600
Carbs: 19.8gm
Fibers: 7.2 gm
Sugars: 6.58gm
Protein: 8.84 gm
Ca, Fe, Vitamin C

Ingredients Required for Making Gobhi-Ki-Bhange-Wali Sabzi:
  • 250 gm Cauliflower Florets (Phool Gobhi cleaned)
  • 100 gm French Beans
  • 50 gm Potato (Optional)
  • 75 gm. Hemp Seeds (Bhanga)
 Hemp Seeds (Bhanga)
  • 1/2 Teaspoon Cumin seeds
  • 1/2 Teaspoon Mustard oil / any cooking oil except coconut oil
  • 1 Whole Red chili
  • 1 Pinch of Asafoetida
  • 1/4 Teaspoon Turmeric powder
  • Salt to taste
  • 2-3 Twigs of Fresh Green Coriander
For Tempering (Optional)
  • 1/2 Teaspoon oil
  • 1 Whole Red Chili
  • 1/2Teaspoon jambu (Optional)
  • 1/2 Teaspoon Cumin seeds
Direction for Making Gobhi-ki-Bhange-Wali Sabzi:
  • Cut Cauliflower to 1 inch pieces and wash them nicely.
  • Remove the viens of beans and cut to 1 inch long pieces.
  • Peel potatoes and cut them to 1 inch pieces and keep in water to make sure they do not de-colorise.
  • Grind bhanga seeds by pulsing in a mixer and then add 100 ml.water and pulse at high speed for 1-2 minutes.
Bhanga seeds Pulsed to fine Powder
Pulsed to Paste after adding Water
Thick Milk of Bhanga
  • Sieve the thick milk from the ground bhanga seeds.
  • Put all solid in container along with 100 ml. water and pulse again 2-3 times at high speed. All kernel will get converted to milk. This will be thinner milk.
  • Sieve the thin milk in separate container.
Thin Milk Of Bhanga
  • Discard the remaining husk.
Solid to be discarded
  • Break the red chili to pieces and remove the seeds.
  • In a thick bottom wok take 1/2ml. of oil and heat it.
  • Add cumin seeds and broken red chili pieces.
  • Cook till the seeds splutter and chili pieces change to darker color.
  • Add hing (Asafoetida) and cook for 3-4 second.
  • Add potato pieces after draining water from them.
  • Cook with constant stirring for about 4-5 minutes.
  • Add Cauliflower and beans pieces and stir nicely.
Gobhi, beans and aloo added to spices 
  • Add turmeric powder mix nicely by stirring.

Turmeric  added
  • Sprinkle 10ml.water and cover the wok.
  • Cook on low heat with occasional stirring for about 10 minutes or till the potato pieces become soft.
Ready for adding Hemp Milk (Bhanga milk)
  • Add the thin milk of Bhanga seeds and cook without covering till the liquid reduces to half.
Thin Milk Added
  • Add the thick milk and cook on low flame with constant stirring for about 10-15 minutes.
Thick Milk Added
After 5 minutes
    After 15 minutes
  • Reduce the heat to low and add salt to taste and mix.
  • Switch off the heat and cover the wok. If you wish to have the vegetable with more gravy add 20ml.water and give a boil of high flame.
Gobhi-Beans-Ki Bhange Wali Sabzi


Gobhi-Beans-Ki Bhange Wali Sabzi
  • Prepare the tempering by heating 1/2teaspoon oil; add cumin seeds, jambu and red chili pieces to hot oil. Cook for a minute. The aroma of spices will start coming. Tempering is ready.
  • Remove the vegetable in a serving bowl, pour the tempering over the cooked vegetable and garnish it with washed and finely chopped coriander leaves.

Enjoy the delicious savory from Kumaon with Atta Roti, Ragi roti or Rice roti.

http://jyotsna-pant.blogspot.com/2011/10/roti-indian-bread-no-oil-dry-so-low-on.html
Gobhi-Beans-Ki Bhange Wali Sabzi
Tips:
  • Make sure vegetables are cooked before adding bhanga milk.
  • Salt should be added when the consistency of vegetable has reached as per your requirement. After adding salt only one boil is sufficient.
  • Oil is required only to cook the spices so do not over do the oil part.
  • Omiting potatoes will reduce the carb content and some calories.
Suggested Variations:
  • Bhanga can be replaced with ground nut milk which can be made using same process as told above. Ground nut milk replicates the flavor to quite a large extent. Coconut milk has a strong flavor and does not replicate the tatste of bhanga.
  • Green chilies can be slit and added to get the spicy touch.
  • Ground nut milk can be used to replace hemp milkThe calific values will change slightly.

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