Hyderabadi cluster beans(gawar ki phalli)

Hello my readers,
  Cluster beans are one of my favourite hyderabadi dishes.I know there are many people who dont like cluster beans but if you know these 8 benefits of this humble vegetable you will not say no to it.

#1 Good for diabetics
Cluster beans contain glyconutrients that help in controlling blood sugar levels in the body. Not many people are aware of the fact that gavar is low in glycemic index and hence, do not cause rapid fluctuations in your blood sugar levels when consumed. Although this is one vegetable you should include in your diet if suffering from diabetes, here are few more ways to control diabetes naturally.

#2 Strengthens bone health
Gavar beans contain calcium, a mineral, which helps in strengthening the bones and thus, prevent bone loss. The presence of phosphorus in this vegetable aids in fortifying the bones and enhances your bone health. You may also like to read about 7 surprising foods for healthy bones.

#3 Great for heart health
Gavar exerts heart healthy effects by lowering the blood levels of bad cholesterol (LDL) in the body. The presence of dietary fibre, potassium and folate in this vegetable prevents the heart from various cardiovascular complications. Did you know that foods can help bring down cholesterol?

#4 Helps manage blood pressure
The hypoglycemic and hypolipidemic properties of cluster beans make them the best natural aid for people suffering from hypertension. As diabetes and heart disease increase your risk of hypertension, the combined effect of these compounds plays a key role in controlling your blood pressure levels.

#5 Recommended during pregnancy
Iron and calcium present in cluster beans fills up the deficiencies of these minerals in the pregnant women. This vegetable is loaded with high levels of folic acid that prevent the fetus from numerous birth defects and also various pregnancy related health issues. Vitamin K contained in cluster beans is good for the bones and helps with better fetal development. Read about 10 diet dos and don’ts during pregnancy by expert dietician

#6 Improves blood circulation
The presence of iron in gavar increases hemoglobin production, which in turn helps in proper blood supply in the body. Apart from this, gavar contains phytochemicals that stimulate oxygen-carrying capacity of the blood resulting in better blood circulation.

#7 Acts as a digestive aid
Cluster beans work as a good laxative, stimulating bowel movement and improving your digestive system. They also help in flushing the unwanted toxins from the stomach and prevent digestion-related problems. Read more about how wrong food combinations can lead to indigestion and gas

#8 Calms the brain
Hypoglycemic properties of cluster beans help in soothing the nerves. They are also found to reduce anxiety and tension and calm the person mentally. Read more about foods that can boost your immunity.

Ingredients:

   Cluster beans- 500 gm

   Meat- 200 gm

   Onion- 2

   Salt- 1tsp

   Garlic & ginger paste-1 tsp

   Turmeric powder- ¼ tsp

   Red chilli powder- ½ tsp

   Methi leaves- 1 cup

   Coriander- 2 bunches

   Oil- 100 gm

Method:

1. Clean and wash the mutton pieces
2. Add oil,garlic and ginger paste,chopped onions,turmeric powder,salt ,red chilli powder and a bunch of coriander leaves.
3. Pressure cook it for 3/4 whistles without adding much water,unti the meat is tender.
4. Now add the cluster beans and chopped potatos with a bunch of meethi leaves and again pressure cook it for about 3 whistles.
5. After that keep it on low flame and stir until the water in it is evaporated.
6. Your cluster beans are ready to eat.Serve them hot with either roti/khatti dal/bagara khana dalcha.