Gavar Sabji Recipe: Easy Way To Add Greens To Your Diet

Whether you are bored of having those daily vegetables or seeking a nutritious yet delicious dish, look no further than this easy cluster beans recipe. Its exotic flavour distinguishes it from any other vegetable. Cluster beans are not only packed with protein and dietary fibre but also low in calories, making them a great choice if you’re looking for weight loss or simply want to maintain a healthy lifestyle. Apart from this, cluster beans offer you a plethora of other health benefits like boosting our defence system, fostering bone health, regulating blood sugar levels and many more. This guide will take you through very easy steps to prepare the best cluster beans recipe along with some tips and tricks to enhance the flavour of this authentic dish.

What are cluster beans?

Cluster beans, popularly known as gavar vegetable or gawar ki fali, are an annual legume and the source of guar gum, a substance used to thicken foods and is also used as a dietary supplement. They are known differently in different regions of India like Mattikaya in Andhra Pradesh, Kothavarakkai in Tamil Nadu, and Guar in North India. Cluster beans can be fried, grilled or made in curry, totally depending on which kind of flavour appeals to you the most.

Health benefits of cluster beans

Let's have a look at some amazing benefits of these cluster beans, making it a must to add this veggie to your day-to-day diet.

1.  Promote heart health: Gavar vegetable has high fibre and potassium content which aid in lowering cholesterol levels.
2. Help in weight management: Cluster beans are high in fibre and protein content making you feel fuller for longer periods and reducing overall calories and fat.
3. Fostering bone health - Packed with calcium and phosphorus, cluster beans promote overall bone health.
4. Defending diabetes (regulating blood sugar)- Gavar vegetable causes a gradual rise in blood sugar levels, which 
   can help prevent spikes and crashes.
5. Benefits eye health- Cluster beans are rich in Vitamin A  which is essential for keeping our eyes healthy and safeguarding us from night blindness too.
6. Boosting the body’s defence system - Being packed with Vitamin C, helps you fight off sickness and infections more effectively.
7. Remedy for easing stomach ulcers- Cluster beans help in lowering the swelling linked to ulcers, potentially aiding in the healing process.
8. Boost your skin’s glow - Gavar vegetable is a natural boon for achieving radiant and clear skin as they contain vitamins A and C.

Ingredients for the best Gavar sabji recipe

To prepare this classic dish, you will require the following ingredients:

1. 250 gram gavar ki fali or cluster bean
2. 1 tablespoon cumin seeds
3. ¼ tablespoon hing or asafoetida.
4. 6 to 7 cloves of garlic
5. 2 to 3 red chillies (sun-dried)
6. 4 tablespoons mustard oil
7. Salt to  taste

Gavar sabji recipe

With these simple flavourful ingredients, here's the best gavar sabji recipe or cluster beans recipe, especially if you're attempting this for the first time: 

1. Rinse the cluster beans or gavar vegetables thoroughly.
2. Take a pressure cooker, pour about 200ml of water, add cluster beans and let it boil till 1st  whistle.
3. Take out the boiled cluster beans into a bowl, peel the string lengthwise and break each of them into two pieces.
4. Now, take a pan and heat the mustard oil. Add cumin seeds and allow them to crackle, add asafoetida or hing, cloves of garlic and dried red chillies. Saute the mixture for 1 minute.
5. Put the cluster beans into the pan, then add salt to taste. Mix well for 5 minutes. Your authentic gavar ki sabji is ready to be relished, either enjoy this with chapati or paratha as per your personal preference.

Note: Gavar fali sabji undoubtedly promises a treat to your taste buds but remember to consume these in moderation, especially for children and elderly people. Being rich in fibre, an overdose of cluster beans can cause stomach aches and gastric problems.