Gowar Ki Sabzi (Indian Savory Of Cluster Beans)

Gavar / Cluster Beans sabzi

Gowar/Gwar/Gavar /Cluster beans are rich source of protein, minerals and dietary fibers. First time I had gowar vegetable was in hostel mess in Jaipur when I was doing Ph.D. I did not like it and till very late did not develop the taste for it. When I came to Pune after marriage my maid an old lady whom I used to call amma made gowar sabzi for me and it was delicious. Later on I came to know tremendous health benefits of Gowar / Cluster beans. Now I make gowar one a week. Gowar sabzi tastes amazing with Jowar/bajra bhakri.

Even if the reader does not like cluster beans the below mentioned nutritional values and health benefit s will surely encourage to make this tasty vegetable and enjoy it with roti/parantha/bhakri.

Preparation Time: 15 minutes
Cooking Time:30 minutes
Servings: 3 -4 large servings

Nutritional value of Gowar/Cluster beans sabzi (Made from 250 gm gowar. Approx. values)

• Energy: 143 cal.
• Protein: 15 g,.
• Carbs: 27.5 gm,
• Fats: 11.1 gm.
• Dietary Fibers: 10 gm.
• Apart from this Gavar is loaded with Iron, calcium, Zinc , Phosphorous and many other micro nutrients.

Few health benefits are being listed below

It controls blood sugar thus is good for people suffering from diabetes.

Being rich in calcium and phosphorous it helps in maintaining bone strength and bone density.

High iron content coupled with the presence of phytochemicals helps and enhances the oxygen carrying capacity of the blood.

Being rich in Vitamin K and Folic acid it is good for pregnant ladies. These nutrients help in normal growth of the baby in mother’s womb.

High dietary fibers help in digestion and good bowl movement,

Hypoglycemic and hypolipidemic index of cluster beans makes them best natural aid for people suffering from hypertension.

Ingredients Required For Gavar/Cluster beans Sabzi;

• 250 gm: Gowar/Gavar/Cluster beans
• 50 gm: Onion
• 4-5 : Cloves of Garlic
• 1-2: Green chilies
• 5-6 Tablespoon: Roasted Coarsely ground groundnuts
• 1/2Teaspoon: Turmeric
• 1 Teaspoon: Red chili powder (optional)
• 1 Teaspoon: Dry raw mango powder (Amchur)
• 1 Teaspoon: Cumin seeds
• 1/2Teaspoon: Mustard seeds
• 10-15: Curry leaves
• Salt to taste
• 10 ml: Cooking oil

Direction For making Gavar Ki Sabzi:

• Trim the beans from top and bottom ends. Try to remove as much strings as possible from the beans. Was and pat dry the beans.
• Either break the beans to an inch size or cut to the size of your choice.

Two different ways of cutting gavar

• In a pan take 500 ml.water add 1 teaspoon salt and heat it on high heat. Once water starts boiling add chopped / broken cluster beans and boil for almost 5 minutes without covering the pan. The beans will lose their bright green color and hard texture.

Boiled gavar

• Sieve the water from the beans and allow all water to drain off.

Boiled and drained Gavar

• Peel garlic and break green chilies to pieces. Pound them coarsely in a motar-pestle.

Pounded mixture of Green chilies and garlic

• In a wok/pan take 10 ml. cooking oil and heat it. Once the oil beacons hot add
• Mustard seeds
• Cumin seeds
• Green chilies and garlic mixture
• Curry leaves

• The seeds will splutter and curry leaves will become crisp after 30 sec of cooking on high heat.

Garlic-Green chilies along with seeds in oil

• Add finely chopped onion. Cook on medium heat stirring continuously till it becomes translucent.

Onions cooking 

• Add Gavar/cluster beans (Which have been boiled and drained) and mix nicely.

Gavar added to onion .....mixture

• Add
• Turmeric
• Salt
• Red chili powder

• Mix nicely and cover with the lid.
• Reduce the heat to low and cook for 5 minutes stirring in between, ensuring the vegetable does not stick to the bottom.
• Add amchur powder and give a mix.
• Add  coarsely ground roasted ground nut powder mix nicely.

Gavar cooked with spices

Coarsely ground Groundnut powder added

• Switch off the heat. Cover the wok/pan and allow to stand for 5 minutes at least before serving. This will makes sure that all spices and ground nut flavor seep into beans nicely.
• Take out the cooked sabzi in a serving bowl. Garnish with finely chopped fresh coriander leaves.

Gavar sabzi 

Gavar/Cluster beans Sabzi

Enjoy with roti/bhakri/parantha along with Techa.

http://jyotsna-pant.blogspot.com/2013/04/techa-spicy-pounded-mixture-of.html

http://jyotsna-pant.blogspot.com/2011/10/roti-indian-bread-no-oil-dry-so-low-on.html

Tips:

• There are two types of gavar available in Indian market, Hybrid quality and indigenous (Gaawaran gavar). If you get Gaawaran gavar break it to pieces or just trim it. Hybrid one you can break to pieces or chop.
• Do not squeeze water from beans after boiling. It will make the boiled beans mushy.
• Remove the stem part from curry leaves before adding to the oil.
• Always test chilies and chili powder for hotness before adding. Hotness of chilies varies from variety to variety.

Alternate Suggestions:

• Two spoon garlic-ginger paste can be used in place of pounded garlic-ginger or chopped garlic ginger can also be used..
• Onion, garlic can be avoided if you do not prefer their flavor.
• One medium size potatoe can be chopped to 1 cm pieces and added before adding gavar to the tempered oil. Cook the potatoes till they are almost cooked then add boiled gavar.
• Ginger and pinch of hing (Aesafotida) can also be added along with onions.
• If want to avoid onion and garlic then pounded mixture of ginger and green chilies  and pinch of hing can be added instead of garlic and green chilies.