Goruchikkudu Ullipaya Curry-Cluster Beans With Onion Curry(Guar),goruchikkudu ullipaya kura,goruchikkudu ulli karam,cluster beans recipe south indian

 Ingredients:

Cluster Beans – 400gms
Onions – 125gms
Bengal Gram – 1 1/2tsps
Black Gram – 1 1/2tsps
Mustard Seeds – 1tsp
Cumin Seeds – 1tsp
Salt to Taste
Turmeric Powder – 1/4tsp
Red Chili Powder – 1tsp
Curry Leaves – Few
Oil – 2 1/2Tbsps

Method:

Wash cluster beans. Take one bean and observe the sides.boil cluster beans before.Peel onions and chop them finely.Heat a pan and add oil to it. When oil is hot add the bengal gram and black gram and fry till the seeds start changing color. Then add mustard seeds and cumin seeds. Fry the seeds splutter. Then add the curry leaves and chopped onions and mix well. Fry till onions turn translucent. Now add the cooked cluster beans and mix. Then add salt, red chili powder and turmeric powder. Mix all well and cook covered for 2 minutes stirring in between if required.Transfer the curry to a serving bowl and serve hot with plain rice.

Benefits of Cluter Beans: 

As a rich source of protein and fiber, cluster beans have several health benefits in both vegetable and powder form (guar gum). Guar gum has also been shown to be useful in weight loss and diabetes treatment. The fiber in guar slows down the digestion of a meal which lowers the glycemic index of the meal. The slow digestion means you feel full for a longer period of time, and eat less, thereby helping you lose weight. A diet rich in vegetables coupled is great for the health. Diet experts say that a cup of cooked cluster beans contains nearly 110 calorie. Most of the pod is protein, while the seeds are largely carbohydrate-rich endosperm.

The nutritional value per 100 gms of raw cluster beans are:
Energy: 16 Ecals
Moisture: 81 gm
Protein: 3 gm
Fat: 0 gm
Mineral: 1 gm
Fibre: 3 gm
Carbohydrates: 11 gm
Calcium: 130 mg
Phosphorous: 57 mg
Iron: 1 mg
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