Cluster Beans Dry Vegetable

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10 mins Cooking Time
1 Serving
Diversity score info

Diversity Score defines how nutritionally diverse your food is. It reflects the concept that increasing the variety of foods in the diet helps to ensure adequate intake of essential nutrients.

Grains, root and tubers
Dairy
Vegetables
Eggs
Meats & Fish
Fruits
Nuts & Seeds
Pulses
Green Leafy Vegetables
Vitamin A Rich Fruits and Vegetables
Sources of Calories
Protein 14%
Carbs 31%
Fats 54%
Antioxidant Rich
Gluten Free
Paleo
Lactose Free
High Fiber

The FitterEats Cluster Beans Dry Vegetable is a popular Indian gluten-free, lactose-free, zero in trans fat, vegan, vegetarian recipe typically served for lunch or dinner. The flavours of this famous main course dish that can be easily made at home are refined and wholesome. Antioxidant-rich and high fiber, this delicious sabzi is rich in nutrients like iron and calcium. It has no added sugar or dairy and suits both-a Keto or a Paleo diet. Serve with a hot Missi roti or a healthy Paneer Jowar roti.

Ingredients

  • 5 Tbsp Chopped Cluster Beans (Gawar)
  • 1 Tbsp Chopped Onion
  • 1 Tbsp Chopped Tomato
  • 1/2 Tsp Chopped Green Chilli
  • 1/4 Tsp Cumin Seeds (Jeera)
  • 1/4 Tsp Mustard Seeds (Rai)
  • 1/4 Tsp Turmeric Powder (Haldi)
  • 1/4 Tsp Salt
  • 1/2 Tsp Oil

Method

Preparation
  • Step 1

    In a pan, heat oil, rai, and jeera to heated oil and allow to crackle

  • Step 2

    Add chopped green chili and chopped onion and saute the onions until they turn translucent

  • Step 3

    Add chopped tomato and mix well till they are soft and mushy

  • Step 4

    Add chopped cluster beans, haldi, salt and mix them well

  • Step 5

    Allow the beans to cook and

  • Step 6

    Serve hot

twist
Healthy Twist

To Improve Bone Health, Add a Teaspoon of Calcium Rich White Sesame Seeds

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Allergies
Tomato
Mustard
Turmeric
NUTRITION FACTS
Approximate values
Serving Size Medium Bowl(90gm)
Amount Per ServingCalories

kcal

75
% Daily Value *
Total Carbohydrate 5gm 1.9%
Dietary Fiber 4gm 14.6%
Protein 3gm 5.7%
Total Fat 4gm 5.7%

*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)

workout

How long would it take burn 75 kcals ?

  • Walking (3 mph ) 22 minutes
  • Running (6 mph ) 13 minutes
  • Bicycling 11 minutes

Values estimated based on person weighing 60 kgs.

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