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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A classic Rajasthani dry curry made with tender cluster beans, tangy yogurt, and aromatic spices. This simple, flavorful side dish comes together quickly and pairs perfectly with hot rotis.
A simple and delicious North Indian stir-fry made with tender cluster beans, onions, and a blend of aromatic spices. This classic side dish, also known as Gawar ki Sabzi, is quick to prepare and pairs perfectly with roti, paratha, or as part of a larger meal with dal and rice.
Yes, Gawar Phalli (cluster beans) is highly nutritious. It is low in calories but rich in dietary fiber, Vitamin C, folate, and essential minerals like calcium and iron, which support heart health and immunity.
A 100g serving of Gawar Phalli contains approximately 38 calories and 3.2g of protein. It is a relatively high-protein vegetable compared to others, making it a great choice for plant-based diets.
Yes, it is excellent for weight loss because it is very low in fat and calories. The high fiber content promotes satiety, helping you feel full for longer periods and reducing the urge to overeat.
Gawar Phalli is highly recommended for diabetics due to its low glycemic index. It contains fiber that helps regulate blood sugar levels and prevents rapid insulin spikes after meals.
With approximately 7.7g of carbohydrates per 100g, Gawar Phalli can be included in a keto diet in moderation. However, since it is higher in carbs than leafy greens, you should track your portions carefully.
To prepare Gawar Phalli, wash them thoroughly and 'string' them by snapping off the ends and pulling the fibrous thread down the sides. They are typically chopped into small pieces and sautéed with spices or steamed.
Gawar Phalli has a distinct, slightly bitter, and earthy flavor. It is tougher and more fibrous than common green beans, but it absorbs spices well, which mellows its bitterness during cooking.
Gawar Phalli is a versatile ingredient found in cuisines around the world. With 38 calories per 100g and 3.2 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the vegetable category with complete nutrition information.
View all vegetable →Discover 1 recipes featuring gawar phalli with step-by-step instructions.
Browse recipes →It is not recommended to eat Gawar Phalli raw. They are quite tough, bitter, and difficult to digest in their raw state; cooking them softens the fibers and improves both taste and nutrient bioavailability.
Store fresh Gawar Phalli in a zip-lock bag or an airtight container in the refrigerator's crisper drawer. They generally stay fresh for 4 to 7 days if kept dry.
Fresh Gawar Phalli should be bright green, firm, and snap easily when bent. Avoid beans that look shriveled, feel limp, or have dark, slimy spots, as these are signs of spoilage.