Cluster Bean Overview
Cluster Beans (scientific name: Cyamopsis tetragonoloba), also known as guar, are native to India and commonly used in cooking across Indian and Mediterranean cuisines. Known for their slightly bitter taste and crisp texture, cluster beans are a nutritious legume with a variety of health benefits and culinary applications.
Health Benefits
- Rich in Dietary Fiber: Supports digestive health and aids in weight management.
- Low Glycemic Index: Suitable for people with diabetes as it helps regulate blood sugar.
- Heart Health: Contains potassium and fiber, which are beneficial for cardiovascular health.
- High in Protein: Helps in muscle repair and general body functions.
- Aids in Bone Health: Contains calcium and phosphorous, promoting strong bones.
Nutritional Value (per 100g)
- Calories: 16 kcal
- Carbohydrates: 3.2g
- Protein: 3.2g
- Fat: 0.5g
- Fiber: 3g
- Vitamin C: 20% of RDI
- Vitamin A: 5% of RDI
- Calcium: 14% of RDI
How to Eat
Cluster beans are typically cooked to reduce bitterness and improve digestibility. They can be boiled, steamed, stir-fried, or incorporated into various dishes:
- Steamed or Boiled: As a side dish.
- Curries and Stir-Fries: With spices for flavor.
- Salads: Lightly steamed or boiled for texture.
Indian Recipes
1. Cluster Bean Stir Fry (Gawar Ki Sabzi)
Ingredients:
- Cluster beans: 250g, chopped
- Oil: 2 tbsp
- Mustard seeds: 1/2 tsp
- Onion: 1, chopped
- Turmeric powder: 1/4 tsp
- Salt: to taste
- Red chili powder: 1/2 tsp
Instructions:
- Heat oil, add mustard seeds, and sauté onions.
- Add cluster beans, turmeric, salt, and chili powder.
- Cook until tender.
2. Cluster Beans and Potato Curry
Ingredients:
- Cluster beans: 200g, chopped
- Potatoes: 1, diced
- Oil: 2 tbsp
- Onion: 1, chopped
- Tomato: 1, chopped
- Spices (cumin, coriander): 1 tsp each
- Salt: to taste
Instructions:
- Sauté onions, tomatoes, and spices.
- Add potatoes and beans; cook until tender.
3. Cluster Beans with Coconut
Ingredients:
- Cluster beans: 250g, chopped
- Coconut, grated: 1/4 cup
- Green chili: 1, chopped
- Salt: to taste
- Oil: 2 tbsp
Instructions:
- Steam cluster beans until soft.
- Sauté green chili and coconut, add beans, and stir well.
4. Cluster Bean Poriyal
Ingredients:
- Cluster beans: 200g, chopped
- Oil: 1 tbsp
- Mustard seeds: 1/2 tsp
- Dry red chili: 1
- Salt: to taste
- Grated coconut: 2 tbsp
Instructions:
- Sauté mustard seeds and chili.
- Add beans and cook; finish with coconut.
5. Cluster Bean Paratha
Ingredients:
- Wheat flour: 2 cups
- Cluster beans: 100g, finely chopped
- Salt: to taste
- Spices (cumin, chili): 1 tsp each
- Oil: for cooking
Instructions:
- Mix flour, beans, salt, and spices; knead into dough.
- Roll and cook parathas on a skillet with oil.
Non-Indian Recipes
1. Mediterranean Cluster Bean Salad
Ingredients:
- Cluster beans: 200g, blanched
- Cherry tomatoes: 1/2 cup, halved
- Feta cheese: 1/4 cup, crumbled
- Olive oil: 2 tbsp
- Lemon juice: 1 tbsp
- Salt and pepper: to taste
Instructions:
- Combine all ingredients and mix well.
- Serve as a fresh salad.
2. Stir-Fried Cluster Beans with Garlic and Sesame
Ingredients:
- Cluster beans: 200g, trimmed
- Garlic: 2 cloves, minced
- Sesame oil: 1 tbsp
- Sesame seeds: 1 tsp
- Salt: to taste
Instructions:
- Sauté garlic in sesame oil; add beans and cook until tender.
- Sprinkle sesame seeds before serving.
3. Roasted Cluster Bean and Quinoa Bowl
Ingredients:
- Cluster beans: 200g, blanched
- Quinoa: 1 cup, cooked
- Bell pepper: 1, diced
- Olive oil: 1 tbsp
- Salt and pepper: to taste
Instructions:
- Toss beans and bell pepper in olive oil, roast at 180°C until golden.
- Serve over quinoa.
4. Cluster Bean Hummus
Ingredients:
- Boiled cluster beans: 100g
- Chickpeas: 1 cup, boiled
- Garlic: 1 clove
- Olive oil: 2 tbsp
- Lemon juice: 1 tbsp
- Salt: to taste
Instructions:
- Blend all ingredients until smooth.
- Serve with pita or as a dip.
5. Sauteed Cluster Beans with Herbs
Ingredients:
- Cluster beans: 200g, blanched
- Mixed herbs (thyme, rosemary): 1 tsp
- Olive oil: 1 tbsp
- Salt and pepper: to taste
Instructions:
- Sauté beans in olive oil with herbs until aromatic.
- Season and serve as a side.
Cluster Bean is a versatile vegetable that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!