Masala Herb

Recipes + Food & Travel

  • Home
  • Recipes
  • TRAVEL
  • Contact
  • New? Start HERE!
menu icon
go to homepage
search icon
Homepage link
  • Home
  • RECIPES
  • Contact
  • New? Start Here!
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • ×

    You are Here: Masala Herb » Recipes » Goan

    Goan Guar Beans Stir Fry Recipe

    Published: Mar 19, 2017 · Modified: Dec 21, 2022 by Helene Dsouza

    • Share
    • Tweet
    • Flipboard
    • Email
    • WhatsApp
    Helene Dsouza
    Quick Guar Beans aka Cluster Bean recipe with fresh produce.
    Total Time: 25 minutes
    Prep Time: 10 minutes
    Cook Time: 15 minutes
    2 servings
    5 from 1 vote
    Jump to Recipe
    Cluster Bean Stir Fry

    This Guar Beans stir fry is a healthy Indian side dish, commonly served with rice and curry.

    You can serve this side dish with most Asian rice and curry meals.

    Guar Beans Stir Fry Recipe
    Recipes from around the world E-Book

    Global Food Recipes

    with Spices and Herbs

    Free E-Book available for a limited time. Grab yours now and get instantly inspired!

    00
    Days
    :
     
    00
    Hours
    :
     
    19
    Minutes
    :
     
    59
    Seconds

    You missed out!

    Recipes from around the world E-Book

    Your Free E-Book 

    was sent to your

    E-Mail Address!

    Please check your Spam folder

    Jump to:
    • 📕 What is Guar?
    • 📜 Cluster beans and its numerous names
    • 🥣 What are the various uses of cluster beans?
    • 👁️ More Indian vegetable stir-fries
    • 📖 Recipe
    • 💬 Comments

    📕 What is Guar?

    Have you ever heard of a bean called Guar or Cluster Bean?

    It just looks  like french beans and it's a bit more green.

    In India it is a very common vegetable and recently it received some extra attention from the Industrial world for it's "gum".

    Besides that it is commonly sold in Indian markets as a fresh vegetable produce.

    My Indian followers will know, that the Guar Beans are commonly used to turn into a tasty curries and today it's a gawar sabzi/gavar bhaji side dish.

    Cluster Beans are a bit bitter, even after cooking.

    Many will agree that this is not a necessary plus point, because let's face it, healthy food isn't always pleasing to the taste buds.

    However, a bitter vegetable mostly indicates, that it's a power food for the human health.

    Guar has been proved to be helpful in treating diabetic conditions (see comment section for more information).

    This bean has a good amount of dietary fibers and proteins, which is helpful in weight loss treatment.

    The stomach takes time to digest the fibers, keeping your stomach full for a longer time.

    You end up eating less and thereby tend to loose weight easier.

    Apparently cluster beans are further filled with Vitamin C and K.

    Vitamin K is important in the bone health and in the development of a healthy fetus.

    Guar Beans aka Cluster Beans

    📜 Cluster beans and its numerous names

    This particular bean seems to have more names then you can imagine.

    In Goa it's known locally as Chitjo Mitjo, in Hindi and Marathi it is known as Gawaar, in Kannada as chavalikayi.

    The rest of the world seems to be sticking to Gaur, Gavar, Guwar, Guar or Cyamopsis tetragonoloba or simply cluster beans.

    Tip: The names might come handy, if you are in a Indian market.

    I know, how tedious it can be, when you try to explain the vendor what you are looking for.

    But he seems to be oblivious to the wanted produce and it's existence, until he presents you the right thing by throwing in some odd name.

    Gawar has always been a very affordable food vegetable in the Indian market and that is why gawar sabzi is a popular side dish in India.

    🥣 What are the various uses of cluster beans?

    Cluster Bean gum, is extracted from the seeds and is mostly used in the western food industry as thickener, binder and or stabilizer.

    It is used in a variety of foods such as in the ice cream.

    Further it is used in the textile and paper industry, for ore flotation.

    It is used in the manufacturing of explosives and in the hydraulic fracturing of oil and gas formations.

    Incidentally the business has been booming in the production of Guar, due to the popular use of the Gum in the fracking industry.

     Guar Beans Cluster Beans

    I may quote from Reuters....

    "Fracking has been called the technology that will change the geopolitics of energy, boosting domestic North American gas supplies to such an extent that experts predict the net importing region will soon turn into a significant gas exporter.

    It has also turned guar into a precious commodity farmer now call "black gold".

    In the Rajasthani city of Jodhpur, under the shadow of an ancient fort, traders buy guar seed at 305 rupees ($5.5) a kg, a 10-fold increase from a year ago."

    In Goa a kg of Cluster Beans is priced at 20 - 30 INR (~0.40 $).

    This Guar Beas stir fry is enhanced with spices that tones down the bitterness a lot!

    This recipe isn't very spicy, in fact, it's kind of mild for somebody who isn't used to spices.

    Adjust the chili powder amount to cook the guar bean stir fry more or less spicy.

    👁️ More Indian vegetable stir-fries

    • Okra Stir Fry
    • Ivy Gourd Stir Fry
    • Red Amaranth Stir Fry

    Dear Reader, do you enjoy discovering new vegetables for yourself?

    Guar Beans Stir Fry Recipe
    Recipes from around the world E-Book

    Global Food Recipes

    with Spices and Herbs

    Free E-Book available for a limited time. Grab yours now and get instantly inspired!

    00
    Days
    :
     
    00
    Hours
    :
     
    19
    Minutes
    :
     
    59
    Seconds

    You missed out!

    Recipes from around the world E-Book

    Your Free E-Book 

    was sent to your

    E-Mail Address!

    Please check your Spam folder

    📖 Recipe

    Cluster Bean Stir Fry

    Goan Guar Beans Stir Fry

    Quick Guar Beans aka Cluster Bean recipe with fresh produce.
    5 from 1 vote
    Print Pin Rate
    Course: Side Dish
    Cuisine: Goan, Indian
    cluster bean stir fry, cluster beans
    Prep Time: 10 minutes
    Cook Time: 15 minutes
    Total Time: 25 minutes
    Servings: 2 servings
    Calories: 181kcal
    Recipe by: Helene Dsouza

    Ingredients

    • 1 Tablespoon Oil
    • 1 Onion sliced
    • 1 Tomato diced
    • 8.8 ounces Cluster Beans aka Guar Beans
    • ½ cup Water
    • ½ Teaspoon Salt
    • ¼ Teaspoon Black Pepper Ground
    • 1 Teaspoon Turmeric Ground
    • ½ Teaspoon Red Chili Pepper ground
    • ½ Tablespoon Garam Masala
    • 3 Tablespoon Coconut Raw Freshly Shredded garnish
    US - Metric

    Instructions

    • To prepare the cluster beans , just discard the ends and cut the beans into smaller ½ inch pieces.
    • Heat up a pan with il and cook your onion slices soft. Then add the tomato pieces and do the same.
    • Add the cluster bean pieces and stir cook for a minute on medium heat.
    • Cover the beans with waterm season with salt, black pepper, red chili pepper, turmeric and garam masala.
    • Mix it well and cook for about 15-18 minutes, till the vegetables are soft but not overcooked!
    • Just before serving you can add the shredded Coconut to garnish.
    • Serve hot as a side dish with Indian/Goan or even Asian curry meals.

    Nutrition

    Nutrition Facts
    Goan Guar Beans Stir Fry
    Amount Per Serving
    Calories 181 Calories from Fat 108
    % Daily Value*
    Fat 12g18%
    Saturated Fat 4g20%
    Sodium 620mg26%
    Potassium 289mg8%
    Carbohydrates 28g9%
    Fiber 3g12%
    Sugar 9g10%
    Protein 6g12%
    Vitamin A 510IU10%
    Vitamin C 75.4mg91%
    Calcium 181mg18%
    Iron 2.3mg13%
    * Percent Daily Values are based on a 2000 calorie diet.
    Made this? Get featured!Mention @real.masalaherb or tag #masalaherb!

    More Goan Food Recipes

    • Falooda Ice Cream Recipe
    • Indian Fried Breadfruit Recipe
    • Tamarind Paste Recipe
    • Goan Chicken Curry Recipe
    • Share
    • Tweet
    • Flipboard
    • Email
    • WhatsApp

    about masalaherb
    Get to know me & Paul...

    MasalaHerb.com as seen on

    Categories

    Powered by

    Home
    About
    As seen in
    Contact
    Terms and Conditions
    Privacy Policy

    By continuing to use the site, you agree to the use of cookies.

    Masala Herb is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com

    Copyright © 2023 · Magazine Pro Theme On Genesis Framework · WordPress