Cluster Beans

Cluster beans, also known as guar or gavar, are a legume commonly grown and consumed in South Asia, especially in India. They have a slightly bitter, earthy taste and a firm texture, making them popular in various savory dishes. Known for their high fiber content and nutrient density, cluster beans are valued for their health benefits.

Key Features

1. High in Fiber: A good source of dietary fiber, which promotes digestive health.
2. Nutrient-Rich: Contains essential nutrients such as folate, vitamin C, potassium, calcium, and iron.
3. Low-Calorie: Low in calories and fat, ideal for a balanced, low-calorie diet.
4. Good Source of Plant-Based Protein: Contains a moderate amount of protein, especially beneficial in vegetarian diets.

Benefits

1. Supports Heart Health: High fiber content and the presence of potassium can help regulate cholesterol and blood pressure levels.
2. Promotes Digestive Health: Fiber aids in digestion and prevents constipation, supporting a healthy gut.
3. Aids in Blood Sugar Control: Contains compounds that may help in stabilizing blood sugar levels, beneficial for people with diabetes.
4. Strengthens Bones: Rich in calcium and phosphorus, essential minerals for bone health.
5. Enhances Immunity: Vitamin C content boosts immune function and helps fight off infections.

Culinary Uses

Cluster beans are often used in stir-fries, curries, and stews. They can be chopped and sautéed with spices like cumin, mustard seeds, and turmeric, often paired with potatoes or other vegetables. They also make a great addition to dal (lentil) dishes, adding texture and flavor. Cluster beans require longer cooking times than some vegetables, so they’re often simmered or pressure-cooked to achieve a tender texture.