
Cluster Bean
Cluster beans, also known as guar beans, are a type of legume. These slender, slightly bumpy green pods offer a unique, slightly bitter and earthy flavor. They have a crisp texture when raw, but become more tender and slightly mucilaginous when cooked. Often compared to green beans in appearance, cluster beans are a versatile vegetable commonly used in various cuisines.
Common Uses
- Cluster beans are often used in stir-fries with spices like cumin, coriander, and turmeric to create a flavorful and nutritious side dish. The beans are typically chopped and cooked until tender-crisp.
- Cluster beans are frequently incorporated into Indian curries, where their unique flavor complements rich sauces made with tomatoes, onions, and a blend of aromatic spices. This is a popular way to mellow their natural bitterness.
- Cluster beans can be pickled or preserved, extending their shelf life and adding a tangy element to meals. The pickling process often involves spices and vinegar to enhance the flavor and preserve the beans.
- Cluster beans are sometimes added to stews and soups to provide a slightly bitter, earthy flavor and add texture. They pair well with potatoes, carrots, and other root vegetables.
- Blanched or steamed cluster beans can be used in salads for added crunch and a slightly bitter taste. They can be combined with other vegetables, herbs, and a light vinaigrette.
- In some cuisines, cluster beans are used in dry vegetable preparations where they are cooked with minimal moisture and a blend of spices, resulting in a flavorful and slightly crispy dish.
Nutrition (per serving)
Nutrition (per serving)
Calories
26.0kcal (1.3%)
Protein
1.6g (3.2%)
Carbs
4.5g (1.64%)
Sugars
1.6g (3.2%)
Healthy Fat
0.1g
Unhealthy Fat
0.0g
% Daily Value based on a 2000 calorie diet
Nutrition (per serving)
Calories
26.0kcal (1.3%)
Protein
1.6g (3.2%)
Carbs
4.5g (1.64%)
Sugars
1.6g (3.2%)
Healthy Fat
0.1g
Unhealthy Fat
0.0g
% Daily Value based on a 2000 calorie diet
Health Benefits
- May support healthy blood sugar levels due to its high fiber content.
- Rich in dietary fiber, promoting digestive health and regularity.
- Contains essential vitamins and minerals, contributing to overall well-being.
- May aid in weight management due to its low calorie and high fiber composition.
- Good source of plant-based protein, important for muscle building and repair.
Substitutes
Storage Tips
Cluster beans are best stored in the refrigerator to maintain their freshness. Place them in a perforated plastic bag to allow for air circulation and prevent moisture buildup. They typically last for about a week when stored properly. Avoid washing them before storing, as excess moisture can lead to spoilage. For longer storage, cluster beans can be blanched and frozen.
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