Cluster Beans 101: Nutrition, Benefits, How To Cook, Buy, Store A Complete Guide

What are Cluser Beans

Cluster beans, scientifically known as Cyamopsis tetragonoloba, are a type of legume commonly grown in warm regions of the world, particularly in India. They are also known by various other names, including guar beans, guar cluster beans, or simply guar. Cluster beans belong to the Fabaceae family and are cultivated for their edible pods and seeds.

Here are some key characteristics and uses of cluster beans:

1. Appearance: Cluster beans are slender, green, and roughly 10-15 centimeters (4-6 inches) long. They have a unique appearance with a bumpy surface, which differentiates them from other beans.
2. Culinary Use: The pods of cluster beans are the most commonly consumed part. They have a slightly bitter taste and a crisp texture. Cluster beans are often used in Indian cuisine, particularly in dishes like curries, stir-fries, and side dishes. They are also used in pickles and chutneys.
3. Nutritional Value: Cluster beans are a good source of dietary fiber, vitamins (such as vitamin K), and minerals (including iron, magnesium, and potassium). They are also relatively low in calories.
4. Health Benefits: Consuming cluster beans can be beneficial for digestion due to their high fiber content. Additionally, they are believed to have potential health benefits in managing blood sugar levels and cholesterol due to their fiber and phytonutrient content.
5. Seeds: In addition to the pods, cluster beans also produce seeds. Guar gum, a valuable food additive and industrial thickening agent, is extracted from these seeds. Guar gum is used in a variety of food products and industries, including the food, pharmaceutical, and cosmetics industries.
6. Cultivation: Cluster beans thrive in warm, arid regions and are well-suited for dryland farming. They require well-drained soil and are relatively drought-resistant, making them a valuable crop in regions with limited water resources.
7. Cultural Significance: Cluster beans have cultural significance in India and are used in various traditional dishes. They are also associated with certain festivals and rituals in Indian culture.

In summary, cluster beans are a type of legume known for their edible pods and seeds. They are used in various culinary dishes, particularly in Indian cuisine, and their seeds are a valuable source of guar gum, widely used in the food and industrial sectors. Cluster beans offer nutritional benefits and are well-suited for cultivation in dry and arid regions.

Other Names of Cluster Beans

Cluster beans, also known as Cyamopsis tetragonoloba, go by various names in different regions and languages. Here are some common alternate names for cluster beans:

1. Guar Beans: This is one of the most widely used names for cluster beans, especially in the context of guar gum production.
2. Guar Cluster Beans: A combination of the common names “guar” and “cluster beans.”
3. Gavar/Gawar/Gawar Phali: These names are commonly used in India, particularly in Hindi and other regional languages. “Gavar” is a popular term in the Hindi language.
4. Gwar/Govar/Gwar Phalli: Similar to “gavar,” these names are used in different Indian languages.
5. Kothavarangai/Kothavarai: These names are used in South India, particularly in Tamil and Telugu languages.
6. Goriya/ Goraiya: These names are used in some regions of India.
7. Clustered Guar: This name highlights the clustered growth of the beans on the plant.
8. Guar Pods: Referring to the edible pods of the cluster bean plant.
9. Cyamopsis Beans: This is a more scientific name for cluster beans, derived from its botanical name, Cyamopsis tetragonoloba.
10. Indian Guar: Recognizing its Indian origin, it’s sometimes referred to as Indian guar.

The specific name used can vary depending on the region and the local language. Regardless of the name, cluster beans are a versatile and nutritious vegetable commonly used in cooking and have industrial significance due to the production of guar gum from their seeds.

Nutritional Value of Cluster Beans

Here’s a tabular representation of the approximate nutritional value of cluster beans (per 100 grams of raw, uncooked cluster beans):

Benefits of Cluster Beans

Cluster beans, also known as guar beans or gavar/gawar/gawar phali in various regions, offer several health and nutritional benefits when incorporated into your diet. Here are some of the benefits of cluster beans:

1. Rich in Dietary Fiber: Cluster beans are an excellent source of dietary fiber, which aids in digestion, prevents constipation, and supports overall gastrointestinal health.
2. Low in Calories: They are low in calories, making them a suitable choice for those looking to manage their weight or calorie intake.
3. Nutrient-Rich: Cluster beans provide essential vitamins and minerals, including vitamin C, vitamin K, folate (vitamin B9), iron, magnesium, potassium, calcium, and phosphorus.
4. Blood Sugar Control: The fiber content in cluster beans may help regulate blood sugar levels by slowing down the absorption of sugars in the bloodstream, making them beneficial for individuals with diabetes.
5. Heart Health: Potassium in cluster beans can contribute to heart health by helping to control blood pressure levels. The fiber content may also assist in lowering cholesterol levels.
6. Bone Health: Cluster beans contain vitamin K and calcium, which are important for bone health and may help reduce the risk of osteoporosis.
7. Antioxidant Properties: They contain vitamin C and other antioxidants that can help neutralize harmful free radicals in the body, reducing oxidative stress and the risk of chronic diseases.
8. Immune System Support: The vitamin C in cluster beans plays a role in supporting the immune system and protecting the body against infections.
9. Digestive Health: The fiber in cluster beans supports a healthy gut by promoting the growth of beneficial gut bacteria and preventing gastrointestinal issues.
10. Iron Source: Cluster beans are a source of iron, which is essential for the production of red blood cells and the prevention of anemia.
11. Weight Management: Due to their low calorie and high fiber content, cluster beans can help you feel full and satisfied, potentially aiding in weight management.
12. Guar Gum Production: The seeds of cluster beans are a source of guar gum, a valuable food additive and thickening agent used in various industries, including food, pharmaceuticals, and cosmetics.

It’s important to note that while cluster beans offer numerous health benefits, individual responses to food can vary. If you have specific dietary concerns or health conditions, it’s advisable to consult with a healthcare professional or a registered dietitian before making significant changes to your diet.

What Do Cluster Beans Taste Like

Cluster beans, also known as guar beans or gavar/gawar/gawar phali in various regions, have a unique taste and texture. The taste of cluster beans can be described as slightly bitter, earthy, and nutty, with a hint of sweetness. Here are some more details about the taste and texture of cluster beans:

1. Bitterness: One of the most notable characteristics of cluster beans is their mild bitterness. This bitterness is not as strong as some other bitter vegetables like bitter gourd but is still present. Some people enjoy this bitterness, while others may find it an acquired taste.
2. Nutty Flavor: Cluster beans also have a subtle nutty flavor that can be quite pleasant. This nuttiness pairs well with various spices and seasonings commonly used in Indian cuisine.
3. Crisp Texture: When cooked properly, cluster beans have a crisp and crunchy texture, similar to green beans. They can be lightly blanched, stir-fried, or added to curries to retain their crispness.
4. Absorption of Flavors: Cluster beans are known for their ability to absorb the flavors of the spices and seasonings they are cooked with. This makes them versatile and suitable for a wide range of dishes.

The mild bitterness and unique flavor of cluster beans make them a popular ingredient in Indian and South Asian cuisine. They are often used in curries, stir-fries, and side dishes, where they contribute their distinct taste and texture to the overall flavor profile of the dish. To reduce the bitterness, cluster beans are sometimes soaked in water or blanched before cooking. Additionally, combining them with spices and other ingredients helps balance their flavor and enhances their culinary appeal.

How to Cook Cluster Beans

How to cook Cluster Beans

Fareeha

Cluster beans can be prepared in various ways, depending on your taste preferences and the cuisine you prefer. Here's a simple recipe for cooking cluster beans as a stir-fry or sabzi (vegetable dish) using basic ingredients. This recipe serves approximately 2-4 people as a side dish:

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Ingredients

  

• 250 grams about 1/2 pound cluster beans (gawar/gawar phali)
• 2 tablespoons cooking oil such as vegetable oil or mustard oil
• 1/2 teaspoon mustard seeds
• 1/2 teaspoon cumin seeds
• 1-2 dried red chili peppers optional, for heat
• 1 small onion, finely chopped
• 2 cloves garlic, minced optional
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon coriander powder
• 1/2 teaspoon cumin powder
• 1/2 teaspoon red chili powder adjust to your spice preference
• Salt to taste
• Fresh coriander leaves cilantro for garnish (optional)

Instructions

 

Prepare the Cluster Beans:

• Wash the cluster beans thoroughly under running water.
• Trim the ends and any tough or stringy parts. You can snap them by hand or use a knife to cut them into bite-sized pieces.

Parboil the Cluster Beans:

• Bring a pot of water to a boil and add a pinch of salt.
• Add the trimmed cluster beans to the boiling water.
• Boil for about 3-4 minutes until they become slightly tender but still retain their crispness.
• Drain the boiled cluster beans and rinse them with cold water. This helps to stop the cooking process and retain their bright green color.

Prepare the Spice Mix:

• In a small bowl, combine the turmeric powder, coriander powder, cumin powder, and red chili powder with a couple of tablespoons of water to make a paste. This will ensure even distribution of the spices in the dish.

Cooking the Cluster Beans:

• Heat the cooking oil in a pan or skillet over medium heat.
• Add the mustard seeds and cumin seeds. Let them splutter and sizzle for a few seconds.
• Add the dried red chili peppers (if using) and chopped onions. Sauté until the onions turn translucent.
• Add the minced garlic and sauté for another minute (if using).
• Stir in the spice paste you prepared earlier. Cook for a couple of minutes until the oil begins to separate from the spice mix.
• Add the parboiled cluster beans to the pan, along with salt. Stir well to coat the beans with the spice mixture.

Cover and Cook:

• Reduce the heat to low, cover the pan, and let the cluster beans cook for about 8-10 minutes. Stir occasionally to prevent sticking or burning. The beans should become tender but still retain some crunch.

Garnish and Serve:

• Once the cluster beans are cooked to your liking, remove them from heat.
• Garnish with fresh coriander leaves (if desired).
• Serve the cluster beans stir-fry as a side dish with rice or flatbreads (roti/naan).

Notes

Feel free to adjust the spice levels and seasonings according to your taste preferences. This recipe provides a basic guideline, and you can customize it with additional ingredients like grated coconut, chopped tomatoes, or ground spices to create variations in flavor. Enjoy your homemade cluster beans stir-fry!

How To Use Cluster Beans

luster beans, also known as guar beans or gavar/gawar/gawar phali, can be used in various culinary preparations. Here are some common ways to use cluster beans in your cooking:

1. Stir-Fries (Sabzi): Cluster beans are often used in stir-fry dishes, known as “sabzi” in Indian cuisine. Here’s a basic recipe:
   • Trim and chop the cluster beans into bite-sized pieces.
   • Heat oil in a pan, add mustard seeds, cumin seeds, and other spices as desired.
   • Sauté chopped onions and garlic until translucent.
   • Add the cluster beans and spices (such as turmeric, coriander, cumin, and red chili powder).
   • Stir-fry until the beans are tender yet crisp. Garnish with fresh coriander leaves.
2. Curries: Cluster beans can be added to vegetable curries or lentil-based curries for extra texture and flavor. They absorb the spices and flavors of the curry sauce.
3. Dry Side Dish: Make a dry side dish by sautéing cluster beans with spices, grated coconut, and a dash of lemon juice. This makes for a tasty accompaniment to rice or Indian bread.
4. Pickles: In some Indian regions, cluster beans are used to make pickles. They are usually chopped, mixed with spices, and left to pickle in oil or vinegar.
5. Mixed Vegetable Dishes: Combine cluster beans with other vegetables like potatoes, carrots, or peas in mixed vegetable dishes.
6. Dal (Lentil) Preparation: Add chopped cluster beans to lentil-based dishes like dal. They provide a nice crunch and enhance the nutritional value of the dish.
7. Rice Dishes: You can add cluster beans to rice preparations like biryani or pulao. They add a unique texture and flavor to the rice.
8. Snacks: Cluster beans can also be used in snacks like fritters (pakoras) or bhajis. Coat them with a gram flour batter and deep-fry until crispy.
9. Salads: Blanched and chopped cluster beans can be added to salads for a fresh, crunchy element. They pair well with other vegetables and a vinaigrette dressing.
10. Garnish: Use blanched cluster beans as a garnish for soups or pasta dishes.

When cooking with cluster beans, it’s important to note that they have a slightly bitter taste. You can reduce this bitterness by blanching them briefly in boiling water before using them in recipes. Also, cluster beans pair well with spices like cumin, coriander, turmeric, and red chili powder, as well as ingredients like garlic, ginger, and coconut. Experiment with different recipes to find the flavor combination you enjoy the most.

Substitute for Cluster Beans

If you’re looking for substitutes for cluster beans (guar beans or gawar phali) in a recipe, you can choose vegetables or legumes that offer similar textures and flavors. The ideal substitute may vary depending on the specific recipe and your personal preferences. Here are some alternatives to consider:

1. Green Beans: Green beans, also known as string beans or French beans, have a similar crisp texture to cluster beans. They are a versatile substitute in stir-fries, curries, and other dishes.
2. Snap Peas: Snap peas have a mild, sweet flavor and a crunchy texture. They work well in dishes where you want a similar crunch to cluster beans.
3. Asparagus: Asparagus has a slightly different flavor profile, but its tender-crisp texture makes it a good substitute in recipes where cluster beans are used as a side vegetable or in stir-fries.
4. Okra: While okra has a distinct taste and slimy texture when cooked, it can be used as a substitute in certain dishes where the texture is more important than the flavor. Okra is a common ingredient in gumbo and other Southern dishes.
5. Zucchini: Zucchini, when sliced and cooked, can provide a similar texture to cluster beans. It’s a versatile vegetable that can be used in a variety of dishes.
6. Broccoli: While broccoli has a different taste, it offers a nice crunch and can be used in stir-fries and vegetable medleys.
7. Snow Peas: Snow peas are another alternative with a similar crunch to cluster beans. They are commonly used in Asian stir-fry dishes.
8. Pea Pods: These are young, tender pea pods that can be used as a substitute in dishes where you want a fresh, crisp texture.
9. Lima Beans: If you’re looking for a legume substitute, lima beans can be used in certain recipes where the taste and texture work well.
10. Green Bell Peppers: In some recipes, especially if you want to maintain the green color, chopped green bell peppers can be a suitable substitute for cluster beans.

Remember that the flavor may vary with these substitutions, so consider how they will complement the overall taste of your dish. Also, adjust cooking times as needed to ensure that the substitute ingredient reaches the desired level of tenderness or crispness.

Where to Buy Cluster Beans

1. ze in Indian, South Asian, or international foods are more likely to carry cluster beans. They might be available fresh or frozen, depending on the store.
2. Online Retailers: You can purchase cluster beans from online retailers that specialize in selling Indian or exotic vegetables. Websites and marketplaces like Amazon, Walmart, or specialty food stores may offer them.
3. Local Farms: If you have access to local farms or agricultural markets, you may be able to purchase cluster beans when they are in season. Some farms allow you to pick your own produce.
4. Community Supported Agriculture (CSA) Programs: Joining a CSA program can be a great way to receive fresh, locally grown vegetables, including cluster beans, directly from farmers.
5. Specialty Food Stores: Specialty food stores that focus on international or exotic ingredients often stock cluster beans along with other unique vegetables.
6. Frozen Food Aisles: In some cases, you may find frozen cluster beans in the frozen food section of larger supermarkets or specialty stores.

When buying cluster beans, look for fresh, crisp beans with vibrant green color. Avoid beans that appear wilted, discolored, or have visible signs of damage or spoilage. If you can’t find fresh cluster beans, consider using frozen ones as they are a convenient alternative and retain much of their flavor and nutrition.

How To Store Cluster Beans

Properly storing cluster beans (guar beans or gawar phali) can help extend their freshness and shelf life. Here are some guidelines on how to store cluster beans:

1. Refrigeration:
   • The best way to store fresh cluster beans is in the refrigerator. Place them in a perforated plastic bag or a loosely sealed plastic or reusable container.
   • Make sure the cluster beans are completely dry before storing them, as moisture can lead to spoilage.
2. Temperature: Keep cluster beans in the vegetable crisper drawer of your refrigerator, where the temperature is slightly cooler and humidity levels are higher than the rest of the fridge.
3. Separation: Try to keep cluster beans separate from strong-smelling vegetables and fruits, as they can absorb odors. Store them away from items like onions and garlic.
4. Avoid Washing: It’s best not to wash cluster beans before refrigerating them, as moisture can promote rot. Wash them just before use.
5. Trimming: If you have already trimmed the ends or cut the beans into smaller pieces, make sure they are dry and then store them as described above.
6. Freezing: If you have a large quantity of cluster beans and want to store them for an extended period, consider blanching them quickly in boiling water, cooling them in ice water, and then freezing them in airtight containers or freezer bags. Properly blanched and frozen cluster beans can last for several months.
7. Check Regularly: Check your stored cluster beans regularly for any signs of spoilage. Remove any beans that have become slimy, discolored, or have an off-putting odor.
8. Use Within a Few Days: While refrigeration can extend the shelf life of cluster beans, it’s best to use them within a few days to enjoy them at their freshest and most flavorful.

By following these storage guidelines, you can help preserve the quality of your cluster beans and minimize food waste. Remember that the shelf life of fresh vegetables can vary depending on their freshness when purchased, so it’s a good practice to consume them as soon as possible for the best taste and texture.

Frequently Asked Questions (FAQs) About Cluster Beans