Goan Guar Beans Recipe
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5.0
3 reviews
Excellent
Goan Guar Beans Recipe
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Guar beans sautéed, spiced and lightly cooked in some water until tender-crisp. This is an Indian side dish that is served with rice and curry.
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Ingredients
- 8 Ounces Guar Beans aka Cluster Beans
- 1 onion sliced
- 1 tomato diced
- 1 green chili pepper ground
- 1 Tablespoon oil canola, vegetable or sunflower oil
- ½ Cup water
- ½ Teaspoon salt
- ¼ Teaspoon Black Pepper Ground
- 1 Teaspoon Turmeric Ground
- ½ Tablespoon Ginger + Garlic paste or finely grated
- 3 Tablespoon Coconut Raw Freshly Shredded
Instructions
- Prepare the cluster beans. Rinse the beans, cut off the ends and slice the beans into smaller ½ inch pieces.
- Slice onion, dice tomato, slit open green chili pepper in half.
- Heat up a pan with oil and sauté onion slices over a medium heat setting.
- Stir in tomato pieces and the slit open green chili pepper. Cover the pan with a lid and cook covered for 2 minutes to soften the tomato.
- Add the cluster bean pieces and mix them in.
- Cover the beans with the water. Season with salt, black pepper, turmeric and ginger garlic. Mix it well.
- Cook for about 10–15 minutes over a medium-high heat setting uncovered, until the vegetables are cooked through but not mushy overcooked. There should be no liquid left in your pan.
- When done cooking, take from the heat and mix in the shredded coconut.
- Serve hot as a side dish with Goan or Indian meals.
Notes
- Pick tender and young guar beans. The larger and older they are, the more fibrous they become, and those are chewy in your meal.
Nutrition Information
Show Details
Calories
121kcal
(6%)
Carbohydrates
18g
(6%)
Protein
3g
(6%)
Fat
8g
(12%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Trans Fat
0.02g
Sodium
464mg
(19%)
Potassium
195mg
(6%)
Fiber
2g
(8%)
Sugar
6g
(12%)
Vitamin A
343IU
(7%)
Vitamin C
47mg
(52%)
Calcium
115mg
(12%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 3servings
Amount Per Serving
Calories 121 kcal
% Daily Value*
| Calories | 121kcal | 6% |
| Carbohydrates | 18g | 6% |
| Protein | 3g | 6% |
| Fat | 8g | 12% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Trans Fat | 0.02g | 1% |
| Sodium | 464mg | 19% |
| Potassium | 195mg | 4% |
| Fiber | 2g | 8% |
| Sugar | 6g | 12% |
| Vitamin A | 343IU | 7% |
| Vitamin C | 47mg | 52% |
| Calcium | 115mg | 12% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
3 reviews
Excellent
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