Wednesday, October 28, 2009

Chawli/Chauli nu shaak

Chauli/chawli also known as long beans, lobiya/lubia in northern india or dau gok in eastern asia is a versatile vegetable used in range of dishes from omelets to stir fries and pilaf to salads. The crisp, tender pods are eaten both fresh and cooked. They are at their best when young and slender. Not to mention they carry high potential in nutritional values. Searching for more information I found this information useful, thanks to wikipedia:
"In a serving size of 100 grams of yardlong beans there are 47 calories, 0 grams of total fat, 0 mg cholesterol, 4 mg sodium (0% daily value), 8 grams of total carbohydrates (2% daily value), and 3 grams of protein (5% daily value). There is also 17% DV vitamin A, 2% DV iron, 31% DV vitamin C, and 5% DV calcium. (Percent daily values are based on a 2000 calorie diet. Individual daily values may be higher or lower depending on individual calorie needs.) "

So here goes the recipe.


250 gms chopped chauli/long beans
1 medium sized onion sliced
1 tbs ginger-garlic-green chilli ground to coarse paste
few curry leaves
handful of chopped cilantro/coriander leaves
1/2 tsp mustard seeds/rai
1/2 tsp cumin seeds/jeera
pinch of asafoetida
1/2 tsp red chilli powder
1 tsp turmeric powder
2 tsp coriander cumin/ dhania-jeera powder
1 tsp urad dal/white lentil (optional)
salt to taste
2 tsp oil

Heat a heavy bottom pan on medium heat add oil and urad dal.
Once the dal changes it color from white to brownish white add jeera and rai. Let them sputter then add asafoetida, curry leaves and sliced onion.
Cook for about 1 minute. Now add ginger-garlic-green chilli paste and cook for another minute.
Add chopped chauli/chawli along with turmeric powder and salt.
Add 2 tbs of water at this stage. Cover and cook for around 7-8 mins on low flame.
Open the lid add red chilli powder and dhania-jeera powder, mix well and cover and cook for 1 more minute.
Turn off the heat. Garnish it with chopped coriander and serve.
Goes nicely with thin chappati, rice and paratha of any kind.

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