Goodness in every bite; cluster beans are the unsung heroes of the vegetable world.
Cluster beans may not be the most attractive among all vegetables. However, it certainly makes up for that with its delicious taste and plenty of health benefits. Also known as gavar, these green and slender vegetables have been consumed in India for centuries, and have gained popularity in the West as well. Especially in Indian, Middle Eastern, and Mediterranean cuisines, they are a popular addition to a variety of soups and curries.
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In this article, let's discuss the nutritional content, health benefits, and some must-try recipes of cluster beans.
Coming from the legume family, cluster beans are packed with various essential nutrients. A 100-gram serving contains:
Protein: 3 grams
Dietary fiber: 3.7 grams.
Carbohydrates: 5.3 grams
Calcium: 130 milligrams
Iron: 4.8 milligrams
Vitamin C: 17.96 milligrams
Phosphorus: 45.28 milligrams
Potassium: 143 milligrams
Folate: 0.1 milligrams
Besides these major nutrients, cluster beans are also a good source of various antioxidant, anti-inflammatory, and anti-microbial properties.
Just like other members of the legume family, cluster beans too are incredibly beneficial for your health.
From Fat to Fit: For those on a weight loss journey, cluster beans are nothing less than a magical remedy. Being high in fiber and protein, these vegetables keep you full for a longer time, thus restricting your urge to overeat throughout the day. Also, some studies have found them to be effective at increasing the body's metabolic rate and slowing down fat buildup.
However, please note that consuming cluster beans alone won't help you lose weight. You have to maintain an overall balanced diet and workout regularly.
Happier, Healthier Gut: According to nutritionists and gastroenterologists, the gut is our second brain, and is very important for the functioning of the entire body. And to achieve a healthier gut, you must include cluster beans into your everyday diet. High in fiber, they work as natural laxatives in the body, enhancing the functions of your digestive system. Also, they reduce the strain on the digestive tract, preventing your risk of various gut issues, including IBS.
Diabetes in Check: Diabetes has become almost an epidemic all over the world, especially in India. And cluster beans have always been a great choice for people looking to manage their blood sugar levels. Thanks to their low glycaemic index, they don't cause blood sugar spikes (after consumption), and also manage the blood sugar levels significantly. On the other hand, their high fiber content improves insulin sensitivity, which helps in slower absorption of glucose in the bloodstream. Studies have found that people who consume cluster beans regularly are at a much lower risk of developing type-2 diabetes.
Besides these, daily consumption of cluster beans is also associated with better heart health, improved bone strength, enhanced immune system, and healthier vision.
Well, the best thing about cluster beans is that they can be made into various delectable dishes. "Gavar Sabji" obviously comes atop the list, which is easy to prepare andimmensely healthy. You can add a variety of other vegetables (and also potatoes) to make it more delicious, which would go well with rice or rotis. And if you are craving something savory, make cluster beans paratha and serve it with some curd and chutney. For a lighter option, cluster beans salads could be great as well.
Potato cluster beans fry pic.twitter.com/Q5Q8BPCCVS
— Thekitchentweet (@Thekichentweet) April 22, 2024
Credit: Thekitchentweet
As they say, you are what you eat. Consume cluster beans everyday for at least a month, and you will be surprised to see the results!
