Cluster beans, are a flatter variety of French beans. Commonly used in vegetable and lentil (dal) preparations, they are slightly bitter to taste but a great source of fiber, protein and other nutrients. I wasn’t a big fan of this vegetable when I was growing up (the taste and flavor were not very appealing back then and my palate was very limited), but I enjoy this bean occasionally now, especially when it is cooked this way.

Cluster Beans

In Telugu (one of the South Indian languages) this bean is called Goru (nail) Chikkudukaya (bean) with specific reference to how the bean is prepped for any dish it goes into. This is the one part I do not really enjoy- it is sort of painstaking. Using fingers and nails, each bean is snipped at the edge first and then snipped into small pieces, pulling out the string like side of the bean as you go along. The ‘string’ on the sides is tough and gets into the teeth.  My mom does this prep while she’s watching TV, so she has something to distract her, while going through this process. 🙂

Ingredients for this recipe

Other ingredients of this recipe are mainly ginger and coconut which are blended along with green chili peppers that create the core flavor of this dish. Seasoning ingredients include curry leaves, urad dal, chana dal, mustard and cumin seeds. Onions bring in a slight sweetness and flavor of their own, which blends very well with the rest of the ingredients.

While I’ve cooked this dish in Instant Pot (IP) where beans are softened in the end, the traditional way is to steam the beans separately in a rice cooker (or a pressure cooker), drain the water and set them aside. They get added in the end, once the other ingredients are cooked and ready. Other than that, the process is very similar.

If you love vegetable-coconut based sautéed dishes, then do try out our Snake Gourd Coconut Sauté, or Carrot, Bean, Coconut Sauté. For dishes with the amazing taste of ginger, you will surely love the Broad Bean Eggplant Sauté, or the Romaine-Ginger Smoothie.

A tid-bit: While researching this vegetable, I read something interesting. The seeds of the cluster bean (which is also called guar bean) contain a large endosperm. This endosperm consists of polymers which is water-soluble and exhibits a viscosifying effect in water. This is where guar gum is made from! Guar gum has a multitude of different applications in food products, industrial products, and extractive industry. You may have noticed this a part of the ingredient list in several packaged foods that you purchase.

Why Is This Healthy?

Cluster beans lower your LDL, or bad cholesterol levels thereby improving your heart health and lowering the risk of a heart attack. They also contain fiber, folic acid and potassium, which prevent heart complications. The iron in these beans increases your body’s hemoglobin production and allows your blood to carry more oxygen around the body. In addition to this, cluster beans have a low glycemic index, so they can safely be eaten by diabetics.

We’d       

 

Cluster Beans-Coconut-Ginger Sauté

Cluster Beans-Coconut-Ginger Sauté is a delicious and nutritious recipe that goes great with steamed brown rice and organic ghee. It can also be had with fresh methi parathas or as a taco filling.
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 4 People
Calories 128kcal

Ingredients

  • 4 Cups Cluster Beans Ends snipped, cut into small pieces
  • 1 Tablespoon Ginger Fresh
  • 1/3 Cup Coconut Fresh
  • 2 Peppers Green Chili Pepper Medium size
  • 1/3 Cup Onion Fine cut
  • 1 Teaspoon Cumin Seeds
  • 1 Teaspoon Mustard Seeds
  • 6 Leaves Curry Leaves
  • 1 Tablespoon Urad Dal (Split matpe beans)
  • 1 Tablespoon Chana Dal (Split chickpeas)
  • 1/2 Teaspoon Sea Salt (Or to taste)
  • 1 Tablespoon Coconut Oil

Instructions

  • Snip beans, wash, cut, and set aside
  • Blend fresh coconut, ginger and chili to a coarse mix
  • Set IP to 'sauté' mode, add oil and wait for the 'hot' sign to show up. 1. Add seasoning ingredients (curry leaves, cumin and mustard seeds, urad and chana dal) and let the mustard seeds crackle 2. Add onions, mix well and cook till they are slightly browned 3. Add the blended spice mix, salt and stir for a couple of minutes 4. Add cluster beans and mix well
  • Put the lid on IP and set on 'steam' mode for 7 minutes. Once it's done, mix again
  • Transfer to a bowl and serve hot

Notes

Goes great with steamed brown rice and organic ghee. It can also be had with fresh Methi Parathas or as a taco filling.
*Use organic ingredients wherever possible

Nutrition

Calories: 128kcal | Carbohydrates: 14g | Protein: 4g | Fat: 8g | Sodium: 246mg | Potassium: 320mg | Fiber: 4g | Sugar: 5g | Vitamin A: 4% | Vitamin C: 46% | Calcium: 5% | Iron: 12%

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