Fresh Green Pigeon Pea (Tuvar Beans) Overview
Fresh green pigeon pea, also known as tuvar beans or arhar beans, is a versatile legume harvested from the pigeon pea plant (Cajanus cajan). These beans are tender, with a slightly sweet, nutty flavor and a firm texture that works well in a variety of dishes. They're popular in Indian, African, and Southeast Asian cuisines.
Health Benefits
- Rich in Protein: Helps in muscle repair and growth, making it an excellent choice for vegetarians.
- Good Source of Dietary Fiber: Aids digestion, prevents constipation, and supports a healthy gut.
- Rich in Essential Nutrients: Contains potassium, iron, magnesium, and folate, which promote heart health and red blood cell production.
- Low Glycemic Index: Helps in maintaining blood sugar levels, beneficial for diabetics.
- Antioxidant Properties: Contains polyphenols that combat oxidative stress and improve immunity.
How to Eat Fresh Green Pigeon Pea
- Raw: Young, tender beans can be added to salads for a crunchy texture.
- Cooked: Commonly boiled, sautéed, or pressure-cooked for curries, stir-fries, and soups.
- Snacks: Roasted with spices for a crunchy, healthy snack.
- Soups and Stews: Adds bulk and nutrition to broths and stews.
Nutritional Value (per 100g)
- Calories: 136 kcal
- Protein: 7.2 g
- Carbohydrates: 22 g
- Dietary Fiber: 5 g
- Fat: 0.6 g
- Iron: 1.2 mg
- Magnesium: 38 mg
- Potassium: 384 mg
- Vitamin C: 5 mg
- Folate: 65 µg
Taste
Fresh green pigeon pea has a mild, earthy flavor with a hint of nuttiness. When cooked, the flavor deepens, becoming slightly sweet and creamy, similar to fresh peas.
Step-by-Step Recipes
5 Indian Recipes
1. Tuvar Beans Curry (Dry Sabzi)
Ingredients:
- Fresh green pigeon peas: 2 cups
- Oil: 2 tbsp
- Mustard seeds: 1 tsp
- Cumin seeds: 1 tsp
- Onion (chopped): 1 medium
- Tomato (chopped): 1 medium
- Turmeric powder: ½ tsp
- Red chili powder: 1 tsp
- Garam masala: ½ tsp
- Salt: To taste
- Fresh coriander leaves: 2 tbsp (chopped)
Steps:
- Heat oil in a pan and add mustard and cumin seeds.
- Add chopped onion and sauté until translucent.
- Add tomatoes, turmeric, red chili powder, and cook until soft.
- Add fresh pigeon peas and salt, cook for 10-15 minutes until tender.
- Sprinkle garam masala and garnish with coriander leaves. Serve hot.
2. Green Pigeon Peas Sambar
Ingredients:
- Fresh tuvar beans: 1 cup
- Toor dal (split pigeon peas): ½ cup
- Tamarind pulp: 2 tbsp
- Sambar powder: 1 tbsp
- Mustard seeds: 1 tsp
- Curry leaves: 6-8
- Drumsticks (optional): 2 pieces
- Salt: To taste
- Water: As required
Steps:
- Pressure cook toor dal and tuvar beans separately.
- In a pot, boil tamarind pulp, sambar powder, and vegetables.
- Add the cooked dal and beans; simmer for 10 minutes.
- Temper with mustard seeds and curry leaves. Serve with rice.
3. Tuvar Beans Khichdi
Ingredients:
- Rice: 1 cup
- Green pigeon peas: ½ cup
- Ghee: 2 tbsp
- Cumin seeds: 1 tsp
- Ginger-garlic paste: 1 tsp
- Turmeric powder: ½ tsp
- Water: 4 cups
- Salt: To taste
Steps:
- Heat ghee and add cumin seeds, ginger-garlic paste.
- Add rice, tuvar beans, turmeric, and water.
- Cook until rice is soft and well blended. Serve hot.
4. Tuvar Bean Paratha
Ingredients:
- Wheat flour: 2 cups
- Tuvar beans (boiled and mashed): 1 cup
- Spices (turmeric, red chili powder): 1 tsp each
- Salt: To taste
- Ghee: For frying
Steps:
- Knead a dough with wheat flour and water.
- Mix spices and salt into the mashed beans.
- Roll out parathas stuffed with the bean mixture.
- Cook on a hot tawa with ghee until golden.
5. Tuvar Beans Pakora
Ingredients:
- Tuvar beans (boiled): 1 cup
- Gram flour: ½ cup
- Rice flour: 2 tbsp
- Spices (red chili, turmeric): 1 tsp each
- Salt: To taste
- Oil: For frying
Steps:
- Mix all ingredients into a thick batter.
- Deep fry spoonfuls until golden. Serve with chutney.
5 Non-Indian Recipes
1. Pigeon Pea Salad
Ingredients:
- Fresh pigeon peas: 1 cup
- Cherry tomatoes: ½ cup (halved)
- Olive oil: 2 tbsp
- Lemon juice: 1 tbsp
- Salt and pepper: To taste
Steps:
- Boil pigeon peas until tender.
- Mix with tomatoes, olive oil, lemon juice, and seasonings.
2. Green Pea and Pigeon Pea Soup
Ingredients:
- Pigeon peas: 1 cup
- Green peas: 1 cup
- Vegetable stock: 2 cups
- Onion (chopped): 1 medium
- Garlic: 2 cloves
- Olive oil: 1 tbsp
- Salt and pepper: To taste
Steps:
- Sauté onion and garlic, then add peas and stock.
- Simmer and blend until smooth.
3. Pigeon Pea Stir-Fry
Ingredients:
- Pigeon peas: 1 cup
- Bell peppers: 1 cup (sliced)
- Soy sauce: 2 tbsp
- Sesame oil: 1 tbsp
- Garlic: 2 cloves
Steps:
- Stir-fry garlic and bell peppers.
- Add pigeon peas and soy sauce; cook for 5 minutes.
4. Mediterranean Pigeon Pea Bowl
Ingredients:
- Pigeon peas: 1 cup
- Couscous: 1 cup
- Olive oil: 2 tbsp
- Feta cheese: ½ cup
- Olives: ½ cup
Steps:
- Cook couscous and mix with cooked pigeon peas.
- Add olive oil, feta, and olives.
5. Pigeon Pea and Avocado Toast
Ingredients:
- Pigeon peas (boiled): ½ cup
- Avocado: 1 (mashed)
- Toast: 2 slices
- Lemon juice: 1 tsp
- Chili flakes: To taste
Steps:
- Spread mashed avocado on toast.
- Top with pigeon peas and season with lemon and chili flakes.
Enjoy these nutritious and flavorful recipes!