Cluster Beans Fry

Cluster Beans Fry is a delicious and flavourful dish made with cluster beans, also known as guar beans or gawar beans. Cluster beans are long, slender, and green in colour. They have a slightly bitter taste and a unique crunchy texture.

In this recipe, the cluster beans are cut into small pieces and cooked with a blend of spices to enhance their flavour. The beans are sautéed until tender and then stir-fried to give them a slightly crispy texture. The spices used in the recipe include mustard seeds, cumin seeds, turmeric powder, red chili powder, coriander powder, and garam masala, which add a wonderful aroma and taste to the dish.

Origin:

Cluster beans, also known as Gwar phali, or gavar, is a vegetable commonly used in Indian cuisine. It is derived from the plant species Cyamopsis tetragonoloba and belongs to the legume family. Cluster beans is native to South Asia and are particularly popular in Indian, Pakistani, and Gujarati cuisine.

The vegetable itself is long, slender, and green in colour. It has a slightly bitter taste and a unique crunchy texture. Gwar phali is often compared to green beans or French beans, but it has its own distinct flavour and appearance.

Health Benefits:

Cluster beans is highly nutritious and offers several health benefits

They are low in calories and high in fibre, which aids digestion and helps maintain a healthy digestive system.

They are also a good source of vitamins A, C, and K, as well as minerals like iron and calcium, which are essential for overall health and well-being.

Ingredients:

Here’s the ingredients used in Cluster Beans Fry:

Cluster beans: These are the star ingredient of the dish. Cluster beans, also known as guar beans or gawar beans, are long and slender green beans with a slightly bitter taste. They have a crunchy texture and are rich in fibre and nutrients.

Oil: Any cooking oil can be used for this recipe, such as vegetable oil, sunflower oil, or mustard oil. The oil is used for sautéing the beans and adding flavour to the dish.

Mustard seeds: Mustard seeds are commonly used in Indian cooking. They add a nutty and slightly spicy flavour to the dish. When heated in oil, they release a distinct aroma.

Cumin seeds: Cumin seeds have a warm and earthy flavour. They are used to enhance the overall taste of the dish and provide a subtle hint of spice.

Turmeric powder: Turmeric powder is a vibrant yellow spice known for its health benefits and mild flavour. It adds a beautiful colour to the dish and a subtle earthy taste.

Red chili powder: Red chili powder adds heat and spiciness to the dish. The amount used can be adjusted according to personal preference. It’s a key ingredient for adding a kick of flavour to the Cluster Beans Fry.

Coriander powder: Coriander powder is made from ground coriander seeds. It has a warm and citrusy flavour that complements the other spices in the dish. It adds depth of flavour and enhances the overall taste.

Garam masala: Garam masala is a blend of various ground spices commonly used in Indian cuisine. It typically includes spices like cardamom, cinnamon, cloves, and black pepper. Garam masala adds warmth and complexity to the dish.

Salt: Salt is essential to enhance the flavours of the other ingredients and bring the dish together. It should be added to taste.

Fresh coriander leaves: Fresh coriander leaves, also known as cilantro, are used as a garnish for the Cluster Beans Fry. They add freshness and a pop of green colour to the dish.

These ingredients work together to create a well-balanced dish with a blend of flavours and textures. The spices add depth and warmth, while the cluster beans provide a unique crunch and slight bitterness. The dish is versatile, allowing you to adjust the spice levels and incorporate additional ingredients based on your preferences.

Serving Suggestions:

Enjoy Cluster Beans Fry as a side dish with steamed rice and dal.

It can also be served with chapati or naan bread for a delicious vegetarian meal.

The dish pairs well with dal (lentil soup) and yogurt or raita (yogurt-based side dish), adding a complete and balanced meal.

Variations:

For a tangy twist, you can add a squeeze of lemon juice or a sprinkle of dry mango powder (amchur) to the dish.

You can also add grated coconut or crushed peanuts for an added crunch and flavour.

To make it a complete meal, you can add boiled potatoes or paneer (Indian cottage cheese) along with the cluster beans.

Therefore, cluster beans Fry is a delicious and nutritious dish that highlights the unique taste and texture of cluster beans. It’s a wonderful way to incorporate this healthy vegetable into your meals and enjoy its distinct flavours.

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