Avarakai Bhaji
Snacks • India
How to Make Avarakai Bhaji (Traditional & Healthy Version)
Avarakai Bhaji is a beloved West Indian vegetable snack made using avarakai (broad beans), a nutritious and seasonal vegetable abundant during the monsoon months in Maharashtra and Gujarat. This bhaji is often enjoyed as a healthy side or a light evening snack, especially during regional festivals such as Gudi Padwa or Sankranti when fresh avarakai is readily available in local mandis. The dish is characterized by its simplicity and rustic flavors, where the tender avarakai is stir-fried with minimal oil, tempered with mustard seeds, and finished with a touch of fresh grated coconut (nariyal) for added texture and aroma. Avarakai Bhaji stands out for its vibrant green color and subtle, earthy taste, making it a comforting addition to any meal. The use of hing (asafoetida), turmeric (haldi), and green chilies brings out the classic flavors of West Indian home cooking, while the coconut adds a hint of sweetness that balances the spiciness. This snack is not only easy to prepare but also fits perfectly into a health-conscious diet, as it is low in calories and rich in fiber. Whether served as part of a festive thali or as a light snack with phulka or roti, Avarakai Bhaji is a delightful way to celebrate local produce and Indian culinary tradition.
Ingredients(for 1 medium bowl (approx. 150g cooked Bhaji))
- 2 cups Avarakai (broad beans) (chopped, local name: avarakai/sem)
- 1 medium Onion (finely sliced, optional for Jain version) - optional
- 2 Green chilies (slit lengthwise)
- 2 tablespoons Fresh grated coconut (nariyal) (for garnish)
- 1/2 teaspoon Mustard seeds (rai)
- 1/2 teaspoon Cumin seeds (jeera)
- 1/4 teaspoon Turmeric powder (haldi)
- a pinch Hing (asafoetida)
- to taste Salt
- 1 teaspoon Oil (preferably cold-pressed or groundnut oil)
- 1 tablespoon Coriander leaves (dhaniya) (chopped, for garnish) - optional
Instructions
- 1
Rinse the avarakai (broad beans) thoroughly. Remove the strings from both sides and chop into small pieces.
5 minutes
Use fresh avarakai for best flavor and texture.
- 2
Heat a kadhai or nonstick pan on medium flame. Add oil, then splutter mustard seeds and cumin seeds.
3 minutes
Let the seeds crackle completely to release their aroma.
- 3
Add a pinch of hing and slit green chilies. Sauté for 30 seconds.
1 minute
Hing aids digestion and adds authentic flavor.
- 4
If using, add sliced onions. Sauté until soft and translucent.
3 minutes
Skip onion for a pure Sattvic or Jain version.
Why This Dish is Healthy
This traditional bhaji is an excellent choice for those seeking a nutrient-dense, low-calorie snack or side. It uses seasonal vegetables, very little oil, and natural spices, making it suitable for diabetic, weight-loss, and vegetarian diets. The high fiber and protein content help keep you full longer, while the absence of heavy gravies or cream keeps the calorie count in check.
Avarakai Bhaji is rich in dietary fiber, which aids digestion and supports gut health. Broad beans are a good source of plant-based protein, vitamins A, C, and K, and minerals like iron, potassium, and magnesium. The addition of coconut provides healthy fats while keeping the dish light. Using minimal oil and fresh ingredients ensures the dish is low in saturated fat and cholesterol, making it suitable for heart health and weight management.
Pro Tips
- 💡Tip 1: Choose young, tender avarakai for the best texture and flavor.
- 💡Tip 2: Do not overcook; avarakai should retain slight crunch.
- 💡Tip 3: Add coconut only at the end to avoid it turning oily or dry.
Storage & Serving
Store leftover Avarakai Bhaji in an airtight container in the refrigerator for up to 2 days. Reheat gently on a tawa or in a microwave before serving. Best consumed fresh for optimal taste and nutrition.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 120.0 kcal |
