Gawar Foogath

A foogath is a vegetable made as a side-dish with grated coconut. Because it is usually served with a main-course it is not heavily but rather just lightly spiced with some fresh green chilled. You can make foogath is any vegetable as I have shared before with French bean, cauliflower, cabbage, usal (mixed sprouts). It is a fairly simple dish that takes less than 15 minutes to make.

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Gowar Foogath - Sauteed Indian Cluster Beans

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Prep Time: 10 mins

Cook Time: 20 mins

Total Time: 30 mins

Calories: 155kcal

$5

Adjust Servings Here: 4 servings

Cluster beans are called gowar in India and this recipe is typical of how we make a gowar foogath which is often served as a side dish with rice roti or chapati for dinner. A very popular vegetable in the East-Indian household

Equipment /Tools

• Saute Pan
• Spatula
• Cutting Board
• Kitchen Knife

Ingredients

• 250 grams Gowar cluster beans
• 2 tablespoon Cooking Oil
• ½ teaspoon Mustard seeds
• 1 teaspoon Cumin seeds jeera
• 4 Curry leaves
• 1 teaspoon Garlic minced
• 2 Green chilies or less
• ½ tso Tumeric powder
• ½ cup grated coconut (optional)
• 1 teaspoon Sugar

Instructions

• Clean, devein and cut gowar (cluster beans) into smaller pieces
• In a Kadai or saute pan - add oil, mustard seeds and cumin seeds. Let the mustard seeds splutter a bit
• Then add the curry leaves, garlic, turmeric, and green chilies
• Season wit salt and pepper
• Then add the gowar and ¼ cup water and grated coconut
• Cover and cook on low for 5 minutes
• After 5 minutes check the water and vegetable. If necessary add a little more water and cook uncovered for a few more minutes until tender

  (Tip - do not cover at this point or it will lose it's pretty green color)
• When the vegetable is tender - add sugar. Combine well.
• Taste and adjust seasoning - salt and pepper.
• Serve with rice roti or chapati

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Nutrition Information

Calories: 155kcal | Carbohydrates: 14g | Protein: 3g | Fat: 13g | Saturated Fat: 7g | Sodium: 84mg | Potassium: 67mg | Fiber: 2g | Sugar: 3g | Vitamin A: 38IU | Vitamin C: 54mg | Calcium: 93mg | Iron: 1mg

The nutrition information and metric conversion are calculated automatically. I cannot guarantee its accuracy. If this data is important to you please verify with your trusted nutrition calculator. Thank you

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