Gawar Phali or Gawar ki sabzi is a popular side dish in Rajasthan and Uttar Pradesh. Cluster beans/Gawar Phali is a summer vegetable and the fresh beans are used to make side dishes (dry and curried).
It is served with roti/paratha or dal rice for a simple everyday meal. It is healthy, delicious and very easy to make.
What is Gawar or Guvarphali
Guwar or Guar Phali is a summer vegetable and is commonly used in Indian cuisine especially in Rajasthan and Uttar Pradesh. It has been cultivated since centuries in India. It is a drought tolerant.It's texture is a bit tough as compared to french beans. . Guar Gum is made from the seeds of cluster beans which is used as a thickening agent in food industry.
Gawar beans has a distinct slight bitter taste especially the mature ones. That's why many recipes show to boil the beans first then add to the spices and masala. Raw and soft beans are less bitter and you can cook it directly without pre boiling.
Benefits of Gawar phali/Cluster Beans
Cluster beans/ Gawar are loaded with health friendly nutrients. These are rich in fibre, potassium, low in fat and high in protein. These are also a rich source of iron and good for people suffering from anemia. THigh calcium and phosphorus content makes them so good for strong bones.
People with high sugar levels or who are diabetic must include it in your diet as these have low glycemic index, which control blood sugar level and prevent a sudden spike in blood sugar level.
Apart from the health benefits, cluster beans have some side effects also. These can cause digestion issues and flatulence if not cooked properly.
Ingredients to make Gawar ki sabzi
Gawar is a popular vegetable in parts of North India and also in parts of Western and South India. People have different variations of making this vegetable. Many people make it without any onions and tomato, simply with spices. Others add dry mango powder or yogurt or chickpea flour.
Cluster beans are a bit bitter in taste, so we need a sour ingredient to balance the bitterness. Many people add Dry Mango Powder/Yogurt or Tomato to make different variations of this vegetable. In the recipe here I have used tomato. Will gradually post other recipes with Gawar Phali with yogurt and amchur powder.
Fresh Gawar beans- Choose bright green and tender beans. Mature beans need to be stringed from sides as they may cause digestion issues and also spoil the texture of dish. the beans I used in the recipe here were tender and didn't have any strings so I skipped that part. You can use frozen or canned beans also in this recipe.
Spices- Coriander Powder, Red Chilli Powder, Cumin Seeds, Mustard Oil (or any other plant oil), Salt as per taste and garam masala (optional).
Others- Ginger, Garlic and Green Chilli.
You can also add 1 cubed potato in the recipe.
How to make Gawar Ki Sabzi
In this recipe I am sharing Gawar Masala Fry with onion and tomatoes. There are variations with yogurt, and also a onion and garlic version for those who avoid garlic and onion in their diet.
Will share those versions gradually.
- Wash the beans nicely 2-3 times.
- Cut both the end slightly. If beans are a bit hard not tender, de string the beans. I got tender beans so didn't destring it. While cutting the beans if get any thread like structures then pull put the string.
- Cut the beans in small 1/"-1" small pieces. Check the attached video.
- Now heat oil in a pan. Add cumin seeds, when seeds crackle add onions, garlic. Cook till the onions are light pink and raw smell of garlic goes.
- Add tomatoes and spices. Add beans and 1/4 cup water. Cover and cook till beans look tender.
- Sevre hot.
Gawar ki sabzi is served as side dish with mail meals. We also love to have it with hot ajwain paratha or ghee chapatis. Served with dal rice, salad it makes a filling and complete meal.
Shelf Life and Storing the Leftovers
You can make cluster beans a day ahead and refrigerate. It makes a good option for weekday meal planning. You can also freeze it for a couple of days.
Refrigerate in an airtight container, stays good for about 2-3 days.
Frequently asked questions
Too tender beans are bitter and too mature beans need to be stringed from sides. Also, the texture of cluster beans is a bit tough than the other beans like French beans, which also makes it difficult to digest.
The seasonal fresh beans are not very bitter. I do not boil the fresh green beans. If the beans are a bit mature then I boil it in salted water for few minutes. In this recipe I have skipped boiling the beans.
Gawar Sabzi/Cluster Beans Fry
- Kadhai/Heavy Bottom Pan
- Chopping Board
- Measuring Cups and Spoons
- 200 g Gawar Phali/Cluster Beans
- 1 Onion(small)
- 1 Tomato(medium)
- 2-3 Garlic Cloves
- 1-2 Green Chillies
- ½ tsp Cumin Seeds
- 2 tsp Coriander Powder
- ½ tsp Red Chilli Powder
- ¼ tsp Turmeric Powder
- ½ tsp Garam Masala
- Salt as required
- 2 tbsp Mustard Oil or any other plant oil
- Wash beans nicely 3-4 times to take out all the dirt.200 g Gawar Phali/Cluster Beans
- Cut both ends and pull out the string if there is any.
- Cut the beans in ½" or 1" pieces.
- Finely chop onion and tomato.1 Onion(small), 1 Tomato(medium)
- Make a coarse paste of garlic and green chillies2-3 Garlic Cloves, 1-2 Green Chillies
- Heat oil in a kadhai/pan.2 tbsp Mustard Oil or any other plant oil
- Add cumin seeds. When the seeds crackle, add chopped onions.½ tsp Cumin Seeds, 1 Onion(small)
- Saute it lightly.
- Add garlic and chilli paste. Saute till onions are light brown in color and raw garlic smell goes away.
- Add tomato and spices. Saute it for few minutes.2 tsp Coriander Powder, ½ tsp Red Chilli Powder, ¼ tsp Turmeric Powder, ½ tsp Garam Masala
- Add beans and salt. Mix lightly .Salt as required, 200 g Gawar Phali/Cluster Beans
- Add ¼ cup water. Cover and cook till the beans are tender.
- Keep on stirring in between so that the vegetable doesn't stick burn at the bottom of pan.
Do try this easy and rustic vegetable for your meals if you still haven't tried it. Pack it for lunch box and for meals. It is a healthy and nutritious vegetable.
Also, whenever you try the recipe, I will love to hear/share your feedback or any queries in the comment section below. I will try to answer your queries as soon as possible.
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