What is cluster beans, gavarfali, guar?

The guar bean or cluster bean , is an annual legume, is the source of guar gum. Guar can be eaten as a green bean, but is more important as the source of guar gum. Young, fresh cluster beans have a narrow and long body with tiny pods. They are very popular vegetable. they are native to India and are widely grown, not only in Andhra but also in other parts of country (dry, warm and arid regions).

Young ones are harvested for vegetable use. The mature pods - the seeds are harvested to be dried and powdered to flour known as guar gum. Guar gum is used as thickening agent in commercial food preparations like ice creams etc. The cluster beans are not only low in calories but are also very effective in lowering the blood sugar and cholesterol levels. Rajasthan grows most of the guar produced in India and it is harvested in October-November. However this vegetable can be found throughout the year in most markets.

How to select cluster beans, gavarfali, guar

The bean must be picked when young and tender as it becomes woody, fibrous and hairy as it matures and becomes inedible.

Culinary Uses of cluster beans, gavarfali, guar in Indian Cooking

Gavarfali, better known as Guar in India, is a legume that is annual in nature which is the source of Guar gum. It is native to India and Pakistan, mostly found in Maharashtra and Andhra Pradesh but due to its rapid demand, it is being produced in different parts of the world as well. The younger vegetables are harvested to be used as vegetables while the matured ones are used to produce guar gum.

1. Gavarfali is the source of Guar Gum, a fine powder made from matured seeds of the gavarfali that is used as a thickener and stabilizer in the food industry.

2. Cluster beans are one of the best source of protein especially during pregnancy. Together with masoor dal is the best combination for pregnant women to have, for example, Gavar aur Masoor Dal.

3. The younger beans are cooked and enjoyed as food. Guar is a very popular Indian vegetable and is had as a dry or gravy subzi, especially in Rajasthan. Guar subzi enjoys simple flavors that are used in everyday Indian cooking like cumin, garlic, ginger and hing.

For complete uses of Cluster beans, Gavarfali read this article.

How to store cluster beans, gavarfali, guar

Store fresh cluster beans unwashed in the refrigerator for up to three to four days. Wrap them in paper towel or place in a paper bag. Avoid storing them in plastic as trapped moisture will hasten spoilage. Check your beans often and discard any that develop soft or dark spots.

Health benefits of cluster beans, gavarfali, guar

1. Achieves Blood Sugar Targets : Good for Diabetes

Guar has a low glycemic index, which along with high fiber count (5.4 g / cup) makes it a highly suitable choice for diabetics. They can safely be included to a diabetic meal. Also read more about Glycemic Index and Glycemic Load.

2. Maintains Weight : Good for Obesity

Guar is a vegetable with absolute low calorie count. By offering just 16 calories in a cup, this vegetable should be on top of the list for those on low carb diet and weight loss diet. And why only obese people? It’s a healthy addition to anyone’s diet. Certainly try and include it once a week to your meals.

Click here to know more about the health benefits of Guar, Gavar, Cluster Beans.

Nutritive Information for Guar (Gavar, Cluster Beans):

½ cup of chopped guar is about 100 grams

RDA stands for Recommended Daily Allowance.

Energy - 16 calories

Protein – 3.2 g

Carbohydrate – 10.8 g

Fat – 0.4 g

Fiber – 5.4 g

Vitamins:

198 mcg of Vitamin A = 4.1% of RDA (about 4800 mcg)

49 mg of Vitamin C = 12.5% of RDA (about 40 mg)

0.09 mg of Vitamin B1 (Thiamine) = 5.6% of RDA ( (about 1.2 to 1.6 mg for men)

0.03 mg of Vitamin B2 (Riboflavin) = 1.5% of RDA (about 1.4 to 1.9 mg for men)

0.6 mg of Vitamin B3 = 5 % of RDA (about 12 mg)

144 mcg of Folate (Vitamin B9) = 144% of RDA (about 100 mcg)

Minerals:

130 mg of Calcium = 13% of RDA (about 1000 mg)

1.08 mg of Iron = 5.8% of RDA (about 20 mg)

47 mg of Magnesium = 5.4% of RDA (about 350 mg)

57 mg of Phosphorus = 9.5% of RDA (about 600 mg)

chopped cluster beans

Even the young, fresh cluster beans need to be topped and tailed and may also need stringing. Just pluck the end of a cluster bean with your hand, and then pull downward; if a thick thread comes away, the bean need stringing, so do the same on the other side. The beans can then either be chopped on a chopping board using a sharp knife or lucked with your hands into pieces of one-inch length.