Wednesday, March 13, 2019

Mattikayala paneer fry using coconut spice powder recipe | Goruchikkudu paneer fry | Cluster beans paneer fry using coconut spice powder | Coconut spice powder | గోరు చిక్కుడు పనీర్ ఫ్రై

Delicious, Healthy and nutritious dish, Cluster beans paneer fry using coconut spice powder or Mattikayala paneer fry or Goruchikkudu paneer fry using coconut spice powder which is the best combination with hot steamed rice or roti.

Cluster beans are also known as Goruchikkudu( గోరు చిక్కుడు) in telugu, Gavar (गवार्) in hindi, Gokarakaya in telangana, Kothavarangai in tamil.

Cluster beans are a very good way of obtaining proteins along with soluble fibre. This dish is a combination of high protein as well as fibre together with low calories provides heart health advantages.

Few important health advantages of cluster beans:

GOOD FOR DIABETES
Cluster beans contain gylconutrients that help in controlling blood sugar levels. These beans are low in glycemic index and therefore, do not cause rapid fluctuations in the blood sugar levels when you eat them.  If you are diabetic, it is best to include these beans in your diet.

STRENGTHENS BONE HEALTH
Cluster beans contain calcium which helps in strengthening bones. The seeds also have phosphorous which aids in fortifying bones.

IMPROVES HEART HEALTH
Cluster seeds improve heart health by lowering bad cholesterol in the body. The seeds have dietary fibre; potassium and folate that prevent heart from various cardiovascular complications.

MANAGES BLOOD PRESSURE
Cluster beans are also known to have hypoglycaemic and hypolidemic properties which act as a natural aid for people who have hypertension issues.

GOOD FOR PREGNANT WOMEN
Cluster beans also contain iron, calcium and folic acid that prevent the fetus from developing birth defects and other issues related to pregnancy.

IMPROVES BLOOD CIRCULATION
Because the cluster seeds contain iron, they increase hemoglobin production which in turn helps in proper blood supply in and around the body.

AIDS DIGESTION
Cluster beans act as good laxatives which helps in stimulating bowel movement and digestion. They also help in flushing out unwanted toxins from the stomach thereby preventing digestion related problems.


Author: Naga Harisha
Recipe Type: Lunch \ Dinner
Cuisine: Indian 
Serves or Yields: 3 to 4

Ingredients for cluster beans paneer fry:

  • Cluster beans or mattikayalu or goruchikkudu - 250 grams
  • Oil - 2 tbsps
  • Urad dal - 1 tsp
  • Mustard seeds - 1/2 tsp
  • Hing - 1/8 tsp
  • Paneer - 1 cup cubed
  • Curry leaves - sprig
  • Garlic cloves- 4
  • Green chilies - 2 or adjust to your taste
  • Coriander leaves - fist full finely chopped
  • Turmeric powder - 1/8 tsp
  • Salt - 1 tsp or adjust to your taste
  • Ghee - 1 tbsp

Ingredients for coconut spice powder:

  • Jeera - 1/2 tsp
  • Coriander seeds - 1 tbsp
  • Chana dal - 2 tbsps
  • Garlic - 1
  • Shredded coconut - 1/2 cup
  • Red chilies - 4 to 5 or adjust to your spiciness
  • Salt - 1 tsp or to taste

Process for coconut spice powder:

  • Into a hot pan, add jeera, coriander seeds, chana dal, broken red chilies. Dry roast until you get a nice aroma from it or for 2 minutes on a medium to low heat. Turn off the flame, allow to cool down completely. 
  • Transfer into a mixie jar, add garlic, salt to taste and grind into fine powder.
  • Now add shredded coconut and grind it just for 2 to 3 pulses. 
  • Coconut spice powder is ready now. Cover and set aside. (You can even store this coconut spice powder by refrigerating in an air tight container).

Process for cluster beans paneer fry:

  • Pressure cook cleaned and chopped cluster beans by adding a tea glass of water for 3 whistles on a medium flame. once done, turn off the flame and allow the pressure to settle down completely. so that steam cooks beans. set aside.
  • Heat ghee in a pan and roast paneer cubes in ghee until light golden in color on a medium flame. transfer into another plate.
  • Into the same pan, heat oil, add mustard seeds and allow to splutter. Add urad dal, garlic cloves, hing, curry leaves and saute it well for few seconds.
  • Now add green chilies, turmeric powder and sauté it well for few seconds.
  • Now add pressure cooked beans including water. Cook for 2 minutes on a medium to low heat or until water evaporates.
  • Add salt to taste, coconut spice powder. mix it well, cover and cook for 2 minutes on a medium to low heat.
  • Finally add chopped coriander leaves and roasted paneer cubes. mix it well, cover and cook for a minute. Turn off the flame.
  • Here our healthy and tasty Cluster beans paneer fry or Mattikayala paneer fry with coconut spice powder is ready now. Serve along with hot steamed rice or roti of your choice.

Thank you for watching this video and if you find this post is useful for you. Please Comment or thumbs up or share it to your friends and for more such yummy, healthy and tasty recipes, do subscribe to my youtube channel Nagaharisha Indian Food Recipes. It's free...:)

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