The top benefits, nutritional values, Uses and storage of Cluster beans
Cluster beans are scientifically known as “Cyamopsis Tetragonoloba”. It was earlier found in wilds but now they are used commercially. It is most popular in India, Pakistan, and Lanka. These are most popularly used for making guar gum. It is the only source of guar gum. Guar gum is an important substance that is used as a thickener and stabilizer in many food industries. Cluster beans were first found and developed by a species of Africans called Cyamopsis Senegalensis. It grows in semiarid areas with regular and frequent rainfall. Cluster beans is known by various common names like Gavar, Guar, chawli, Kothavarangai or Guvar bean.
Cluster beans have many health benefits it strengthens the bones, maintains heart health and controls blood sugar and blood pressure of the body.
Has a Low Glycemic Index
It is a low glycemic index food which is preferable over high glycemic index foods
Great for Diabetics
Cluster beans contain glyconutrients, dietary fiber which maintains the glucose levels reduces bowel issues and controls diabetes.
Heart Healthy Food
Cluster beans containdietary fiber which helps in reducing high cholesterol levels and maintains heart health.
Makes Bone Strong
They contain phosphorus and calcium which reduces the risk of osteoporosis and strengthens the bones of the body.
Better Blood Circulation
They contain iron which increases oxygen consumption of the blood, increases hemoglobin which promotes better blood circulation of the body.
Recommended During Pregnancy
Cluster beans contain folic acid, calcium, and iron which reduces the birth defects and other problems during pregnancy.
Manages Blood Pressure
They have hypoglycemic properties that reduce high cholesterol levels, lowers high blood pressure and maintains diabetes.
Calms the Brain
Cluster beans soothe the brain nerves and provide relief in anxiety and stress as it has hypoglycemic qualities in it.
Resolve Anemia
They contain iron which maintains hemoglobin in the body and reduces the risk of anemia.
Weight Management
Cluster beans help to manage the weight of the body as it lowers calories and high nutrients.
Discarding Of Bacteria
They are used to remove toxins from the body by removing unwanted wastes, bad bacteria, and free radicals. It also reduces the risk of cancer as it removes free radicals from the body.
They can be eaten at any time of day. Guar beans pair well with mustard seeds, turmeric, chili powder, coriander, garam masala, onions, garlic, tomatoes, potatoes, bell peppers, carrots, broccoli, and coconut.
Uses
Cluster beans are the sole supply of creating gum that may be a thickening agent utilized in industries like food, paper, and textile The mature seeds of cluster beans are crushed and become flour. This is often a truth that most wouldn’t be abreast regarding, that the gum that is extracted from cluster beans, has five times higher thickening power compared to corn starch.
Ways to use
Guar beans are best fitted to parched applications like cookery, stir-frying, and cooking. Young leguminous plant beans area unit consumed equally to inexperienced beans and area unit fashionable in Dallas or lentil soups, stir-fries, curries, mixed vegetable sabzi, associated pulao that is a bowl of aromatic basmati rice parched with vegetables and dry fruity.
How to buy and store
Always buy fresh cluster beans. They can be stored for up to 1-2 weeks in a refrigerator when wrapped in a paper towel or paper bag. Do not store cluster beans in a plastic bag as they can get spoiled.
Season in which cluster beans are available
Guar beans are available year-round, with a peak season in the late fall.
How to make Crispy Amla Gawar Phali Sabzi Recipe
Ingredients
500 grams Gawar Phali (Kothavarangai / Cluster beans)
2 Green Chillies, slit lengthwise (adjust)
1 teaspoon Mustard seeds
Amla (Nellikai/ Gooseberry) (1)
Cumin seeds (Jeera) (1 teaspoon)
1 pinch Asafoetida (Hing)
Turmeric powder (Haldi) (1 teaspoon)
1 teaspoon Coriander Powder (Dhania)
1/2 teaspoon Whole Black Peppercorns, freshly ground
Salt, to taste
3 tablespoon Mustard oil, you can use any oil
Method
To prepare Crispy Gawar Phali Sabzi Recipe, wash the gawar beans well and chop off the ends. If the beans are too long then cut them in half lengthwise.
Shred amla with a fine grater and keep aside.
Heat oil in a Kadai/wok. Add hing, mustard seeds, and cumin seeds and let them splutter.
Add green chilies and amla and fry for few seconds. Add the cluster beans/guar/gawar phali.
Add dhania powder, haldi powder, salt, and stir well. Cover and pour a little water on the lid for faster and non-sticky cooking.
Cook for 12-20 minutes (Gawar phali may take a long time to cook if the beans are thicker. So cooking time may vary).
When the gawar phali is fully cooked drain the water on the lid and leave it covered for a few minutes so that it turns crispy. Keep stirring in between to avoid burning.
For faster cooking, instead of covering for the last few minutes, you can sauté the cooked gawar phali on high heat in open wok till it turns crispy while continuously stirring.
Add black pepper, stir well and switch off the gas.
Serve Crispy Gawar Phali Sabzi Recipe hot with Curry of your choice.
How to make Kothavarangai Poriyal Recipe – South Indian Style Cluster Beans Sabzi
Ingredients
500 grams Gawar Phali (Kothavarangai / Cluster beans), finely chopped
1 Onion, finely chopped
Mustard seeds (1
1 Dry red chili
sprig Curry leaves (1)
Asafoetida (Hing), a pinch
4 tablespoons Fresh coconut, grated
1 Green Chilli
2 teaspoons Cooking oil
Salt, to taste
Method
To begin making the Kothavarangai Poriyal Recipe, wash and finely chop the cluster beans by discarding the ends and keep aside.
Grind the grated coconut along with green chili to a course mix using a mixer grinder and keep aside.
Heat oil in a heavy bottomed pan on medium flame, add the mustard seeds and let it crackle.
Add the asafoetida, dry red chili, curry leaves and let it splutter.
Once it splutters, add the finely chopped onion and saute until it turns translucent.
Add the chopped cluster beans, season with salt and saute for a minute.
Add half a cup of water and let the cluster beans cook with the lid on. This will take around 10 minutes.
Once the cluster beans are cooked well, dry out the beans by increasing the heat.
Add the coconut and green mixture, stir well and switch off the flame.
Serve the Kothavarangai Poriyal Recipe along with Steamed Rice, Mixed Vegetable Sambar, Jeera Milagu Rasam, and Elai Vadam for the weekend elaborate lunch for the family.
Safety profile for using cluster beans
Eating too much of cluster beans can absorb water from the body to an extreme limit and will swell for up to 20 times its original size which can choke the small intestine or esophagus. It can also cause pain and discomfort to the abdomen, can cause flatulence and gastrointestinal disorders.
Fun Facts about cluster beans
- Guar beans, botanically classified as Cyamopsis tetragonoloba, are a drought-resistant legume that is a member of the Fabaceae or bean family.
- Also known as Cluster beans, Guar beans have a large endosperm that contains high amounts of galactomannan gum. When ground into a fine powder and mixed with water,
- They turn into a thick gel that is eight times thicker than cornstarch and is known as Guar gum. This gum is used as a thickening agent in food, condiments, cosmetic products, and in processes for industrial drilling companies, and has increased the demand for Guar bean cultivation all over the world.
- In addition to processing the beans into a thickener, Guar means “cow food” in Hindi and historically was used as animal feed and as a fresh vegetable in India.
Links to some best Amazon products:
Splendour Seeds ® Cluster Beans (gawar,guar Phalli,goru chikkudu,kothavara) – 50 Seeds
BIO BLOOMS Gardening LAB LAB Beans (AVARAI) Seeds 1 Pack Bio_56
LIVE GREEN Cluster Beans Organic F1 Hybrid Seeds
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