HOW TO PREPARE CLUSTER BEANS AND POTATO COCONUT CURRY | GAWAR BATATA CHI CURRY | GUVAR PHALI COCONUT KADHI
Today I am sharing very delicious and nutritious recipe of cluster beans. Our regular cluster beans recipe is in garlic, cilantro and tomato based gravy. But today's recipe of cluster beans is prepared with curd, coconut and gram flour. This is my second blog posting on cluster beans. My very first gavar recipe is Gavar aur aloo ki sabzi.
Cluster beans are also known as guar, gavar, guwar, guvar is an annual legume and the source of guar gum. In Punjabi, Urdu, Hindi and Marathi, it is known as गवार् gawaar, Guvar phali or Gawar phali in Gujarati, Chitmitki or Chitmit kesanga in Konkani. Kothavarangai in Tamil, Kothamarakka in Malayalam, Goru chikkudukaya koora / Kasugadda in Telugu. Gorikayi or Chava Likaayi in Kannada.
Cluster beans are packed with numerous health benefits. These beans are rich in fibre content. Along with fibre, it is a good source of vitamin A, B and K and minerals such as potassium, iron and calcium. Cluster beans are also beneficial for bone health, maintaining nerves in cool and control position, better digestion, Improved blood circulation and very good food for diabetics and recommended food during pregnancy.
LET'S START WITH STEP BY STEP PROCEDURE OF MAKING CLUSTER BEAN COCONUT CURRY
✏ RECIPE DETAILS
- Category: Vegetarian
- Course: Main Course
- Cuisine: Indian
- Technique: Pressure Cooking and stir frying
- Difficulty: Medium
- Serving: 4
- Preparation Time: 10-12 minutes
- Cooking Time: 15 - 20 minutes
✏ INGREDIENTS REQUIRED
- 250 g cluster beans
- 2-3 medium size Potatoes
- Salt to taste
- 5-6 tbsp cooking oil for potato shallow frying
✒ TO GRIND TO A PASTE
- 1 tbsp desiccated coconut
- 3 tbsp Curd (medium sour)
- Pinch of asafoetida
- 1-2 green chillies
- 1tsp turmeric powder
- 1 tsp red chilly powder
✒ FOR TEMPERING
- 1 tsp besan (gram flour)
- 1 tsp cumin seeds
- 1tsp mustard seeds
- ½ tsp fenugreek seeds
- 4-5 curry leaves
- 2 tsp cooking oil
✒ STEP 1 : MISE EN PLACE
◾ Wash, pat dry the cluster beans, remove the stings, trim the edges and cut them into 1 inch pieces.
◾Peel the potatoes and slice them into ¼ inch rounds.
◾Add curd, coconut, turmeric powder, asafoetida, red chilly powder in a grinder jar and prepare a smooth paste.
✒ STEP 2 : PRESSURE COOKING OF CLUSTER BEANS
◾ Pressure cook the cluster beans, in sufficient water for 1-2 whistles and drain out all the water with the help of colander. Keep it aside until needed.
STEP 3: SHALLOW FRYING OF POTATOES
◾ Shallow Fry potatoes over medium heat till light gold in color. Remove from oil and keep it aside until needed.
STEP 4 : COOKING TIME
◾ Heat oil in a frying pan and crackle mustard seeds, fenugreek seeds and cumin seeds.
◾Add gram flour and stir fry for 2-3 minutes on slow flame.
◾Add cluster beans, stir fry for 2-3 minutes on medium flame.
◾Add potatoes, smooth paste of coconut and curd, mix well. Saute for a minute or two.
◾Add 3-4 cups water and salt to taste, blend well, cover with lid and simmer for 3-5 minutes till done.
◾Serve hot with Roti, Phulka or Rice.