Guar “Phali” or cluster beans are highly nutritious and have multiple therapeutic properties for the mind and body. They are also known as Gowar, Gavar, and has a scientific name as Cyamopsis tetragonoloba. It is widely popular for the gum that is obtained from the endosperm of the pods. Guar gum finds its use across industries ranging from oil and gas to pharmaceutical. In Ayurveda and traditionally, guar is prescribed for people suffering from Diabetes, Digestive disorders as a laxative, for Asthma, and to suppress the digestive fire. Cluster beans also boost milk supply for lactating women and hence considered great for pregnancy and postpartum diets.
Guar Health Benefits
- Anti-Diabetic: Cluster beans help reduce the blood sugar levels. They also provide with ample fiber and bioactive compounds, hence supporting Diabetes management.
- Hypocholesterolemic or Cholesterol reduction: They elevate HDL – good cholesterol and reduce the LDL levels. Cluster beans boost protein metabolism, hence making it available for better assimilation.
- Ulcer protection: Cluster Beans promote the production of gastric wall mucus and also reduces the lesions inside the stomach, hence helping to prevent and heal the gastric ulcers.
- Antiasthmatic: Cluster beans have antihistaminic properties, hence they reduce the histamine levels (known to cause excessive sneezing and swelling of respiratory tracts). They also have anti-allergic and adaptogenic properties, that strengthen your immune system.
- Anti-inflammatory: Guar has been recommended in Ayurveda for centuries for its anti-inflammatory response. Due to high concentrations of flavonoids and saponins, it reduces inflammation inside the body. Additionally, its high fiber content and micronutrients help to flush the toxins out of the system.
- Anthelmintic: Cluster beans help to expel the parasites and worms out of the stomach and hence prescribed for diets involving food poisoning and stomach disorders.
- Cluster beans have a high concentration of anti-oxidants. They are recommended for anti-cancer and anti-cataract diets. They also help to heal the wounds.
Guar Nutritional Value
Cluster beans are a rich source of B Vitamins such as Thiamine, Riboflavin, Niacin, and folic acid. They also contain a high density of Beta-Carotene and Ascorbic acid. Cluster Beans are also a good source of Iron, Proteins, and Vitamin E. Seeds of the beans are a rich source of polyphenols, fatty acids, and also contain a good ratio of Oleic acid.
Guar Beans Recipe
This is a dry and delicious preparation of cluster beans, involving minimal ingredients and single pan cooking. It is a quick turnaround and goes very well when served with hot roti, an Indian bread. With its health benefits, it works wonders for Diabetic, people suffering from hypertension, great for kids, and for expecting and new mothers. We prepared this without potato or aloo, however, it can be added to please the kids.
Ingredients (Serves 4-5 people)
- 300-400 g of Guar Beans – washed
- 1 Medium size or small tomato – finely chopped
- 1 Medium size or small Onion – finely chopped
- 2-3 cloves of garlic (optional)
- 2 medium potatoes – chopped into small cubes (optional)
- 2-3 tablespoons Ghee or Mustard Oil
- 1 teaspoon Mustard seeds
- Pinch of Asafoetida
- 1 and 1/2 teaspoon coriander powder
- Salt to taste
- 1 and 1/2 teaspoon Turmeric
Method of Preparation – 30 mins
- Wash the beans, potato, tomato, and peeled onion.
- Clean the 2 ends of guar/cluster beans. Finely chop the beans to 1/2 inch size.
- Chop the onions, garlic, tomato, and potato as instructed in ingredients.
- Heat a pan. Add Ghee/Mustard Oil. Once the oil is a little hot, add the Asafoetida and Mustard Seeds.
- Let the seeds splutter and then add the onions and garlic.
- Let the mix turn golden brown.
- Add Turmeric, Salt, and Coriander. Stir for few seconds.
- Add the chopped tomato and mix for another 2 mins till tomatoes are mixed well.
- Add the beans, mix, and cover on low heat. Keep stirring in between and let it cook for another 10-15 mins.
- Take off from heat once the beans are soft and mushy.
- Serve with chapati, parantha, or rice.
- Enjoy with your meal!