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Chopping
Chop the cluster beans, tomatoes, and onions into small pieces.
- Serving Size 1 Small Cup (100 g)
- Calories101.8 kcal
- Carbs7.1 g (28.5 kcal)
- Protein3.9 g (15.5 kcal)
- Fats6.4 g (57.9 kcal)
Ganwar phali masala sabzi recipe
Ganwar phali masala sabzi is a good source of dietary fiber, vitamin C, lycopene, magnesium, copper, manganese, vitamin E, and an excellent source of vitamin D, beta carotene, and lutein. It helps manage diabetes and aids in weight loss.
Cooking time: 10 minutes
Serves: 8 persons
Ingredients
Sesame seeds
2 Tea Spoon
Bengal gram dal
1 Table Spoon
Black gram dal
1 Table Spoon
Cluster beans
250 Grams
Tomato ripe local
100 Grams
Chillies green - all varieties
5 Grams
Coriander leaves
1 Table Spoon
Curry leaves
5 Grams
Onion small
100 Grams
Cardamom green
0.5 Grams
Chillies red
5 Grams
Cloves
0.2 Grams
Coriander seeds
1 Tea Spoon
Cumin seeds
0.5 Tea Spoon
Turmeric powder
1 Grams
Ground nut
2 Table Spoon
Mustard seeds
0.5 Tea Spoon
Rice bran oil
2 Table Spoon
Salt
1 Tea Spoon
Water
1 Cup
Ginger garlic paste
1 Table Spoon
Red chilli powder
5 Grams
Instructions
1
2
Roasting and Grinding
Take peanuts, coriander seeds, sesame seeds, cardamom pods, cloves in a pan and dry roast them. Once the roasted peanuts and seeds are cooled down, grind them into a fine powder.
3
Seasoning
Heat the oil in a nonstick pan, add the mustard seeds, cumin seeds, urad dal (black gram dal), chana dal (bengal gram dal), turmeric, curry leaves, green chilies, ginger-garlic paste, and red chilies. Saute them until the seeds start spluttering.
4
Cooking
To the pan add chopped tomato, onion, cluster beans, and cook them for 20 minutes while stirring occasionally. Once the pieces are tender, add salt, red chili powder, peanut powder along with water and cook them for 10 more minutes.
5
Serve
Once the curry is done, garnish with coriander leaves and serve it in a small cup with rice or roti.
Nutrition Label
Ganwar phali masala sabzi
- Serving Size1 Small Cup (100 g)
- Calories101.8 kcal
- Carbs7.1 g
- Fiber4.1 g
- Sugar1.2 g
- Protein3.9 g
- Fat6.4 g
- Saturated fat1.2 g
- Mono unsaturated fat2.5 g
- Poly unsaturated fat2.2 g
- Cholesterol0.0 mg
- Sodium247.2 mg
Glycemic Index
30 Low
Low glycemic impact due to protein and fat and fiber slowing carbohydrate absorption.
How to flatten the spike
- Eat protein portions first before rice or bread
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Ganwar phali masala sabzi | Capsicum masala curry | Green peas masala curry | Kothumalli Masala Kari |
|---|---|---|---|---|
| Calories | 101.8 kcal | 106.2 kcal | 119.3 kcal | 106.2 kcal |
| Carbs | 7.1 g | 6.8 g | 8.9 g | 6.8 g |
| Protein | 3.9 g | 3.4 g | 4.7 g | 3.4 g |
| Fat | 6.4 g | 7.3 g | 7.2 g | 7.3 g |
| Fiber | 4.1 g | 3.4 g | 4.3 g | 3.4 g |
| Sugar | 1.2 g | 1.5 g | 1.5 g | 1.5 g |
| Sodium | 247.2 mg | 280.7 mg | 281.1 mg | 280.7 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
