Beans are versatile vegetables that come in several varieties packed with a wealth of nutrition. If you stir fry them with any vegetables of your choice, they complement the whole dish and sauteing or frying beans renders out their natural sweetness making them taste better. However, one such variety that is slightly different from other beans is cluster beans or guar, as they have a slightly bitter taste but when blended with other vegetables, they taste amazingly good.
Cluster beans or Guar or Gawar beans are annual legumes, that are indigenous to India. It goes with the scientific name Cyamopsis tetragonoloba, which is a member of the Fabaceae family. Guar plants live in symbiosis with nitrogen-fixing soil bacteria, making it a key vegetation in crop rotation cycles that top off the soil with vital nutrients for the next crop.
Young ones have a slender and long body with tiny pods, they must be harvested when young and tender as it becomes woody, and fibrous as it matures and becomes inedible. While seeds of matured pods are dried and ground to make guar gum flour. This flour is used as a thickening agent by many manufacturing companies in several food preparations like ice creams.
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Cluster Beans Nutrition
Cluster beans are bestowed with an impressive nutrient profile and deliver a ton of healing health benefits. It contains ample amounts of dietary fibre, protein and carbohydrates and virtually no fat, which makes it a perfect vegetable that can be incorporated as part of a wholesome meal. It also contains vast reserves of vitamins C, and A and essential minerals iron and calcium. The goodness of vitamin C boosts the immune system and promotes collagen production, while vitamin A helps to improve vision and skin health. Packed with iron it prevents iron deficiency anaemia and calcium supports to fortify bones and teeth.
Cluster bean pods offer the following nutrients per 100 gram serving:
Nutrition Content
- Energy 35kcal
- Carbohydrates 31g
- Proteins 3g
- Lipids 31g
- Fibre 7g
- Sugar 2g
- Calcium 156mg
- Iron 96mg
- Vitamin C 3mg
- Vitamin A 200IU
Potential Health Benefits of Guar/Cluster Beans
Manages Diabetes
Regular addition of guar is proven to benefit pre-diabetics and prevent the onset of type 2 diabetes. The potent anti-diabetic actions of cluster beans promote glucose uptake and regulate blood sugar levels. Studies have also disclosed that cluster beans have the remarkable potential to improve insulin response and aid glucose metabolism. Cluster beans with a high fibre content of about 5.4 g/ 1 cup and a low glycaemic index make it a perfect vegetable choice for diabetics.
Augments Heart Health
Cluster beans are imbued with a notable amount of dietary fibre and bioactive compounds that diminish cholesterol levels and lower the risk of heart diseases. Aside from this, cluster beans are also laden with heart-friendly nutrients like vitamin C, iron and calcium which optimise cardiac functioning and uplift heart health.
Gut Health
Guar being intrinsically rich in dietary fibre offers the system ample amounts of roughage that promote the digestion process. A fibre-rich diet prevents constipation by adding bulk to the stool and assists waste travel via the intestines. Also, evidence has revealed that cluster bean juice is beneficial in averting stomach ulcers by safeguarding the intestinal tissues and strengthening the gut mucosal barrier. This works to protect the digestive tract against pathogens and toxins that may lead to ulcers and inflammation.
Cluster Beans For Weight Loss
Cluster bean is a low-calorie vegetable that can be added to the diet regimen of weight watchers, as it is high in dietary fibre and low in digestible carbs and fat. A serving of cluster bean provides just 16 calories which assist you in remarkably reducing calories while fibre keeps you satiated and averts from overeating. Apart from this guar is low on the glycaemic index which aids in controlling blood sugar levels, and regularising bowel movements, triggering metabolism and thereby aiding in shedding extra weight.
Promotes Wound Healing
Cluster bean extract can positively impact the wound healing process and speed up the recovery, by increasing the tensile strength. The extract laden with bioactive compounds reduces inflammation, which may support and accelerate the wound-healing process.
Strengthens Bone
Bones are important to the body, they give shape, structure and support to the muscles and organs. Endowed with calcium, iron, and vitamins A and C, cluster beans ensure proper bone cell growth and regeneration, which helps in fortifying bone health and positively impact the structural development of the system.
Enhances Skin Radiance
Blessed with vitamins C and A, cluster bean is a blessing to attain glowing and blemish-free skin. It aids in shielding the skin from oxidative radical damage due to harmful ultraviolet rays, thus reducing the risk of premature ageing, wrinkles, spots, fine lines and dark circles.
Support Pregnancy
Cluster beans are loaded with folates, iron and other vitamins, that are highly beneficial for pregnant women to meet their increased nutritional needs and promote proper fetal growth. The goodness of vitamins and bioactive compounds in cluster beans are valuable in easing stress and soothing irritated nerves in the brain and promoting neural development in a fetus.
Combats Diseases
Guar is a storehouse of antioxidants that fight oxidative damage and prevent free radicals from damaging healthy cells and reduces inflammation. Hence adding this vegetable as part of your meal plan lowers the risk of developing chronic diseases like Crohn’s disease, irritable bowel disease, hypertension, diabetes, and cancers.
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How to Use Cluster Beans?
Cluster beans can be added to your diet in several ways
- Leaves are used as a vegetable to make sabzi or curries.
- Seeds are cooked as vegetables or consumed as sprouted seeds raw
- Seedpods unripe ones are used to make curries or can be fried and salted taken as a standalone snack.
Recipe
Cluster Bean Stir Fry
Ingredients
500 gms Cluster Beans
1 tsp Salt
For Masala
7-8 red chilli
1 tbsp poppy seeds (Khus Khus)
1 tbsp dry coconut
Salt
For Fring
2 tsp oil
3/4 cup chopped onions
3 green chillies
Salt
¼ tsp turmeric
1 tsp ginger garlic paste
1/8 tsp garam masala
Coriander leaves for garnish
Method:
Remove the string from the length of the cluster beans and cut them into pieces and wash well.
Add water and cook cluster beans till 80%, drain the water and allow it to cool.
Make a fine powder of the masala.
In a pan add oil, onions, and green chillies and cook until onions are soft.
Add ginger, garlic paste and saute till the raw smell goes.
Now add salt, and turmeric powder to the cooked guar pieces and fry until moisture is reduced.
To this add powdered masala and coriander leaves and mix well until the pieces are coated. Cover and cook for 15 minutes on medium flame while stirring now and then.
Finally, add garam masala, stir well and switch off the flame.
Serve with hot rice or rotis.
Nutrition
Cluster beans consist of ample quantities of vitamin A to augment vision and prevent age-related macular degeneration and other eye problems. Onions loaded with phytonutrients regulate diabetes and promote overall health. Poppy seeds help in inducing a good night’s sleep and support thyroid function.
Conclusion:
Whether you enjoy guar simply boiled with some herbs add them to salads, sauté them with flavourful spices, or fry them with other vegetables, cluster beans are not only tasty but also supply vast reserves of essential nutrients which confer indispensable health incentives.
From lowering the risk of chronic diseases to supporting weight loss and regulating diabetes, these slender, long veggies are a blessing for augmenting your overall health. However, consume them in moderate portions as part of a wholesome meal and cook them well before eating, refraining from having them raw to reap their maximum nutritional benefits.
