Here it is:
'As a rich source of protein and fiber, cluster beans have several health benefits in both vegetable and powder form (guar gum). Guar gum has also been shown to be useful in weight loss and diabetes treatment. The fiber in guar slows down the digestion of a meal which lowers the glycemic index of the meal. The slow digestion means you feel full for a longer period of time, and eat less, thereby helping you lose weight. A diet rich in vegetables coupled is great for the health. Diet experts say that a cup of cooked cluster beans contains nearly 110 calorie. Most of the pod is protein, while the seeds are largely carbohydrate-rich endosperm.
Cluster beans or Guar pods are rich in soluble dietary fibre and lowers blood cholesterol levels. Guar gum is a common ingredient in fibre-rich drinks marketed as health drinks and weight-loss drinks. Low on Calories, the cluster bean or guar contains Vitamin C, Vitamin K, Manganese, and Vitamin A, dietary fiber, folate, iron and potassium. The Vitamin K is important for maintaining strong bones and proper development of fetus. It is also good source of fiber, potassium and folate, each of these nutrients plays important role in cardio-protective role.' http://www.vahrehvah.com/indianfood/cluster-beans/
Clean and wash them well.
I cook this vegetable in two different ways, but the one with wheat dumplings or dhokli as we call it is a gujarati favorite :) So cut the ends of the beans, cut them in 2 inch size and wash them in water. Guar/guvar beans are not found fresh it winter. This is a summer vegetables and according to Ayurveda, it has cooling properties. So during winter I found them cut and frozen at the Indian grocery store.
Clean and wash them well.
To prepare the dumplings/ dhokli: take 1 cup wheat flour, 1/4 cup chick pea flour, 1 tsp turmeric, chilli powder, 1 tbsp coriander powder, pinch of baking soda, salt to taste and 1 tbsp. oil. Min the ingredients well in a bowl.
With slightly less than 1/2 cup water, make a stiff dough. Cover and let the dough rest for sometime while we temper the beans.
For the tempering: Heat 2-3 tsp. of oil in a pan. Add a tsp. of mustard seeds, 1 tsp. ajwain/caraway seeds (optional), cut green chillies, curry leaves, and aseofotida.
Add 5 cups of water and salt. Cover and let the cluster beans cook for 10 minutes while you make the dumplings.
While the cluster beans cook, make dumplings from the dough. Divide the dough into thirds. Roll into long 1/2 inch diameter string. Cut into 1/2 inch pieces. Each piece has to be pressed in between your palm.
Press the circles with your thumb and index finger to make the dumpling into 1 inch diameter circular in shape.
Involve your husband to help you press these little dumplings :) This will make around 80- 100 dumplings but, it does not take more than 15 minutes to make these dumplings.
Add the dumplings to the cooked cluster bean. Cover and cook for 5 minutes. Add 1 tbsp of coriander powder and chilli powder (depending on the spice level)
Dumpling will double in size in delicious cluster bean nutritious broth. Add water if needed.
Shu, likes the veggie slightly sweet whereas I like mine with lots of lime juice. So i divide it into 2 parts and add 1 tbsp. chopped jagerry/gur to Shu's portion.
Serve cluster beans and dumplings in delicious, spicy, lemony broth with rotis/chapatis, or with rice or eat as it is for wholesome meal.
Happy Healthy Eating!