How many calories does one serving of Cluster Beans Poriyal have?
One serving (75 grams) of Cluster Beans Poriyal gives 66 calories. Out of which carbohydrates comprise 34 calories, proteins account for 9 calories and remaining calories come from fat which is 45 calories. One serving of Cluster Beans Poriyal provides about 3.3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.
Cluster Beans Poriyal recipe makes 300 grams and serves 4.
66 calories for 1 serving of Cluster Beans Poriyal, Cholesterol 0 mg, Carbohydrates 8.6g, Protein 2.3g, Fat 4.9g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Cluster Beans Poriyal.
See cluster beans poriyal recipe | South Indian style Kothavarangai poriyal | guvar poriyal sabzi for diabetes and kidney patients |
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.
Is Cluster Beans Poriyal healthy?
Yes.
Lets understand the ingredients of Cluster Beans Poriyal.
What's good in this Cluster Beans Poriyal recipe!
Guar, Gavar, Cluster Beans : Guar has a low glycemic index, which along with high fiber count (5.4 g / cup) makes it a highly suitable choice for diabetics. Gavar should be on top of the list for those on low carb diet and weight loss diet. They reduce the bad cholesterol (LDL) and total cholesterol and thus keep the levels under check. The fibre also has the ability to lower blood pressure from this sabzi. Both of these together benefit the heart. See detailed benefits of gaur gavar.
Onions (pyaz, kanda) : Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart, diabetics. Read the benefits of onions.
Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content of 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Improving the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. See here for 10 amazing benefits of coconut.
Can diabetics, heart patients and over weight individuals have Cluster Beans Poriyal?
Yes. Guar has a low glycemic index, which along with high fiber count (5.4 g / cup) makes it a highly suitable choice for diabetics. Gavar should be on top of the list for those on low carb diet and weight loss diet.
Can healthy individuals have Cluster Beans Poriyal?
Yes.
Cluster Beans Poriyal is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
- Vitamin C : Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 68% of RDA.
- 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.
- 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.