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- Vashi, Navi Mumbai, Maharashtra, India
Diced Cluster Beans (Guar Phali)
Description
Description
Cluster Beans or Gawar is a popular type of legum in India measuring 8 to 11cm in length. Clad in a thin green-colored skin, the veggie is long and narrow with tapered ends in shape with pods inside that are green-colored with smooth surfaces when young and turn soft as they mature. The pods have a grassy flavor with a touch of bitterness. These are diced cluster beans (or Guar Phali / Gawar Phali) that can be used in dishes that promote convenience and zero wastage.
Cluster beans can be used in many ways from boiling, steaming, and stir-frying among others. It is a popular ingredient in various types of sambar, sabzi, and curries. It has medicinal uses as well.
Shelf Life and Storage
Generally, Cluster Beans are good for consumption within two to three days upon arrival. It is best to use them as it arrives. If you are planning to use them later, store them in a refrigerator packed in an airtight container. Do not wash them as it may spoil them due to excessive moisture.
Nutritional Value (Per 100 gms)
– Calories: 33 kcal
– Carbohydrates: 5.87 grams
– Dietary Fiber: 1.8 grams
– Fat: 0.26 grams
– Protein: 3.05 grams
Health Benefits
Better Heart Health:
Cluster Beans (Gawar) are high in potassium and fiber both of which have benefits on heart health. Potassium helps remove toxins such as sodium that could contribute to higher blood pressure. Fiber helps reduce calorie intake plus cholesterol which is ultimately good for heart health.
Positive Effects on Diabetes:
Cluster Beans extracts have been found to reduce blood glucose levels ultimately helping those suffering from diabetes. It has a low glycemic index which means it doesn’t spike blood sugar when compared combat to veggies that have a higher GI value.
Strengthens Immune System:
Vitamin C in Cluster Beans is an antioxidant that makes the skin look fresh and avoids wrinkling due to aging. It also prepares the immune system by strengthening it to combat free radicals that could harm the body
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