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cluster beans poriyal recipe | South Indian style Kothavarangai poriyal | guvar poriyal sabzi for diabetes and kidney patients |

cluster beans poriyal recipe | South Indian style Kothavarangai poriyal | guvar poriyal sabzi for diabetes and kidney patients | with 22 amazing images.



cluster beans poriyal recipe is a mildly spiced dish, cooked with a simple tempering and grated coconut. Learn how to make cluster beans poriyal recipe | South Indian style Kothavarangai poriyal | guvar poriyal sabzi for diabetes and kidney patients |

South Indian cuisine uses coconut liberally to perk up the flavour of this cluster beans poriyal. However with lifestyle disorders like diabetes mellitus, kidney problems, heart diseases it is best to limit the use of coconut as it is high in fat and potassium.

Here we present to you an authentic cluster beans poriyal recipe, which makes use of minimal coconut, but the taste has been well balanced with the perfect blend of spices to suit your taste buds.

Cluster Beans are known as Kothavarangai in Tamil. Cluster beans have many healthy benefits. It has a very high amount of folic acid and vitamin K, making it a super food during pregnancy.

cluster beans poriyal is rich in Vitamin C, Folic Acid, Fiber. With only 66 calories per serving of guvar poriyal sabzi, this recipe is perfect for weight loss and healthy living.

pro tips to make cluster beans poriyal: 1. If you wish you can add little jaggery to enhance its flavour. 2. Use fresh cluster beans if possible. They will have a better flavor and texture. 3. If you don’t have freshly grated coconut you can add desiccated coconut.

Enjoy cluster beans poriyal recipe | South Indian style Kothavarangai poriyal | guvar poriyal sabzi for diabetes and kidney patients | with detailed step by step photos.

Cluster Beans Poriyal

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Cluster Beans Poriyal recipe - How to make Cluster Beans Poriyal

Preparation Time:    Cooking Time:    Total Time:     4Makes 4 servings
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Ingredients


For Cluster Beans Poriyal
1 tsp oil
1/2 tsp mustard seeds ( rai / sarson)
1/4 tsp urad dal (split black lentils)
5 to 6 curry leaves (kadi patta)
1 tsp finely chopped garlic (lehsun)
1/2 cup finely chopped onions
a pinch of asafoetida (hing)
1 tsp finely chopped green chillies
2 cups chopped cluster beans (gavarfali)
1/4 tsp turmeric powder (haldi)
1/8 tsp salt or as advised by doctor / dietitian
3 tbsp freshly grated coconut

Method
For cluster beans poriyal
    For cluster beans poriyal
  1. To make cluster beans poriyal, heat the oil in a non-stick kadhai and add the mustard seeds, urad dal and curry leaves.
  2. When the seeds crackle, add the garlic, onions, green chillies and asafoetida and sauté on medium flame for 2 minutes.
  3. Add the cluster beans and turmeric powder and sauté on medium flame for 3 minutes.
  4. Add ½ cup of water and mix well. Cover and cook on medium flame for 8 to 10 minutes or until done, while stirring occasionally.
  5. Add the salt and coconut and mix well.
  6. Serve cluster beans poriyal hot.
Nutrient values (Abbrv) per serving
Energy66 cal
Protein2.3 g
Carbohydrates8.6 g
Fiber4.2 g
Fat4.9 g
Cholesterol0 mg
Sodium99.4 mg
Cluster Beans Poriyal recipe with step by step photos

like cluster beans poriyal
    like cluster beans poriyal
  1. like cluster beans poriyal recipe | South Indian style Kothavarangai poriyal | guvar poriyal sabzi for diabetes and kidney patients | then our diabetic and kidney friendly recipes, do try other poriyal recipes also

what is cluster beans poriyal made of?
    what is cluster beans poriyal made of?
  1. See the below image of list of ingredients for making cluster beans poriyal.

how to make cluster beans poriyal
    how to make cluster beans poriyal
  1. To make cluster beans poriyal, heat 1 tsp oil in a non-stick kadhai.
  2. Add ½ tsp mustard seeds ( rai / sarson). 
  3. Add ¼ tsp urad dal.
  4. Add 5 to 6 curry leaves.
  5. When the seeds crackle, add 1 tsp finely chopped garlic (lehsun).
  6. Add ½ cup finely chopped onions.
  7. Add 1 tsp finely chopped green chillies. 
  8. Add a pinch of asafoetida. 
  9. Sauté on medium flame for 2 minutes.
  10. Add 2 cups chopped cluster beans (gavarfali).
  11. Add ¼ tsp turmeric powder.
  12. Sauté on medium flame for 3 minutes.
  13. Add ½ cup of water and mix well.
  14. Cover and cook on medium flame for 8 to 10 minutes or until done, while stirring occasionally.
  15. Add 1/8 tsp salt.
  16. Add 3 tbsp freshly grated coconut.
  17. Mix well. 
  18. Serve cluster beans poriyal hot.

pro tips to make cluster beans poriyal
    pro tips to make cluster beans poriyal
  1. If you wish you can add little jaggery to enhance its flavour.
  2. Use fresh cluster beans if possible. They will have a better flavor and texture.
  3. If you don’t have freshly grated coconut you can add desiccated coconut.

benefits of cluster beans poriyal
    benefits of cluster beans poriyal
  1. Cluster Beans Poriyal is rich in Vitamin C, Folic Acid, Fiber.
    1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 68% of RDA.
    2. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ) 37% of RDA.
    3. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 17% of RDA.

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