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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Tender mutton and crisp cluster beans simmered in a fragrant, spicy Mughlai gravy. This hearty one-pot curry brings together unique textures and rich flavors, perfect for a special family meal with roti or naan.
A simple, rustic, and flavorful North Indian dry curry made with tender cluster beans. This everyday sabji is perfectly spiced and comes together quickly, making it a healthy and delicious side for rotis and dal.
A classic Maharashtrian stir-fry featuring tender cluster beans and a nutty crunch from roasted peanuts. This simple, flavorful sabzi gets its unique taste from goda masala and a hint of jaggery.
A simple yet flavorful North Indian stir-fry made with tender cluster beans. This everyday dish comes together quickly with basic spices, making it a perfect healthy side for rotis and dal. A rustic and wholesome classic!
Yes, cluster beans are highly nutritious and low in calories. They are an excellent source of dietary fiber, Vitamin K, Vitamin C, and folate, which support heart health, bone density, and a strong immune system.
Cluster beans are very effective for weight management as they contain only about 40 calories per 100g. Their high fiber content promotes a feeling of fullness, which helps reduce overall calorie intake throughout the day.
Yes, cluster beans are beneficial for diabetics because they have a low glycemic index. The soluble fiber (guar gum) present in the beans helps regulate blood sugar levels by slowing down the absorption of glucose.
With approximately 4.9g of carbohydrates per 100g, cluster beans can be included in a ketogenic diet in moderation. They provide essential nutrients and fiber while remaining relatively low in net carbs compared to other legumes.
Yes, cluster beans are a natural plant-based vegetable and are 100% vegan and gluten-free. They are a safe and healthy option for individuals with celiac disease or those following a strict vegan lifestyle.
To prepare them, wash the beans thoroughly and trim both ends. For more mature beans, you should pull away the fibrous string along the sides before chopping them into smaller pieces for curries, stir-fries, or stews.
Cluster beans have a unique flavor profile that is slightly bitter with a subtle nutty undertone. This bitterness is usually balanced out during cooking by using spices like cumin, coriander, and turmeric.
cluster beans is a versatile ingredient found in cuisines around the world. With 40.15 calories per 100g and 3.55 grams of protein, it's a nutritious addition to many dishes.
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View all vegetable →Discover 0 recipes featuring cluster beans with step-by-step instructions.
Browse recipes →It is not recommended to eat cluster beans raw as they have a very tough, fibrous texture and a strong bitter taste. Cooking them not only improves the flavor and texture but also makes the nutrients more bioavailable.
Store fresh cluster beans in a zip-lock or perforated plastic bag in the refrigerator's crisper drawer. They typically stay fresh for 4 to 7 days; do not wash them until you are ready to use them to avoid premature spoilage.
Cluster beans are the primary source of guar gum, a natural thickening agent used in many processed foods. Consuming the whole vegetable provides this soluble fiber naturally, which can help lower LDL (bad) cholesterol levels.
