Have you heard of cluster beans? They are a flatter variety of French beans. In the Indian sub-continent, people use them commonly in vegetable and lentil (dal) preparations. A few people find them slightly bitter to taste but there is no denying that they are a great source of fiber, protein and other nutrients. I wasn’t a big fan of this vegetable when I was growing up, but I enjoy this bean occasionally now, especially when it is cooked this way.

 

Prepping Cluster Beans

 

As a result of how the bean is prepped, it is called Goru Chikkudukaya in Telugu language. Goru literally translates to nail. Using 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 can get into the teeth. This is the one part of the recipe I do not really enjoy. My mom does this prep while she’s watching TV, so she has something to distract her!

 

Prepping Cluster Beans

Prepping Cluster Beans

 

Cluster Beans-Coconut-Ginger Sauté

 

As you would have figured out from the name of recipe, coconut and ginger are the key ingredients. I’ve probably said this before, but I’m always fascinated by how the ingredients are chosen for any recipe. I mean, why ginger and why not garlic?  Why coconut?! Whoever decided on these ingredients a long time ago, hats off to them! Coconut and ginger bring in the perfect flavor to complement this somewhat bitter tasting bean. Seasoning ingredients including curry leaves, mustard seeds, cumin seeds and so on, bring in the signature South Indian flavor.

 

Pan or Instant Pot? 

 

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.

 

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.

 

Don’t forget to check out some of our delicious sautéed veggie recipes:

 

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Cluster Beans-Coconut-Ginger Sauté

This delicious, high fiber and low-calorie cluster beans recipe is great for weight watchers! Enjoy with fresh methi parathas or as a taco filling.
Course Main Course
Cuisine Indian
Keyword cluster beans, Cumin, Curry Leaves, Fresh Coconut, Ginger, green chili pepper, Mustard Seeds, Saute, Spices, Vegetables,
Special Diet Gluten Free, Grain Free, No Added Sugar, Nut Free, Vegan, Vegetarian
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 4 People
Calories 130kcal

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 black gram)
  • 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 (check 'how-to video' at the bottom of this recipe).
  • 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 5 minutes. Once it's done, mix again.
  • Transfer to a bowl and serve hot.

Video

Notes

Goes great with steamed brown rice and organic ghee or with Wholesome Methi (Fenugreek) Paratha.
*Use organic ingredients wherever possible

Nutrition

Nutrition Facts
Cluster Beans-Coconut-Ginger Sauté
Serving Size
 
240 g
Amount per Serving
Calories
130
% Daily Value*
Fat
 
7
g
11
%
Saturated Fat
 
5
g
31
%
Sodium
 
296
mg
13
%
Potassium
 
52
mg
1
%
Carbohydrates
 
33
g
11
%
Fiber
 
3
g
13
%
Sugar
 
1
g
1
%
Protein
 
10
g
20
%
Vitamin A
 
113
IU
2
%
Vitamin C
 
177
mg
215
%
Calcium
 
335
mg
34
%
Iron
 
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.

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