Monday, 31 May 2010

Kothavarangai poriyal / Goru chikudukaya koora / Cluster beans stir-fry


I love this vegetable a lot. We call it as kothavarangai or cheeni avarakai. In telugu it is called as goru chikudukaya, matti kaya or gokarakaya. In hindi it is called as gavar. In english it is called as guar or cluster bean. When my mom makes it I am the one to finish it off by eating it just like a snack. Vatral made out of cheeni avarakai is another delicay which has a unique taste and flavour. I am very happy to see fresh cluster beans in grocery shop. I picked quite a lot and made it in a way I like most. So here is the recipe and the nutritional benefits of this wonderful veggie.

The scientific name of this annual legume is Cyamopsis tetragonolobus. It is high in fiber and proteinaceous too. But it lacks an essential amino acid called methionine. Whole-wheat flour is rich in methionine and when  this beans is eaten along with chappathi made with whole wheat flour, the combination is comparable to meat or egg because it is then a complete protein meal. Guar gum is primarily extracted from the endosperm of this bean. Guar gum is found to hinder with cholesterol absorption and thus helps in reducing serum LDL and triglycerides. It also increases glucose tolerance. So it is an excellent veggie for diabetics and for dieters.



Ingredients :

Kothavarangai or cluster beans- 250 gms
Onion- 1 no or 10 shallots
Green chillies- 5 nos (adjust according to your taste)
Curry leaves- a handful
Coconut scrappings- 3 tbspns
Jeera powder- 1 tspn
Pepper powder (coarsely ground)- 1 tspn
Turmeric powder- a pinch
Mustard, jeera and channa dhal- 1 tspn (for tadka)
Oil- 3 tbspns
Salt to taste

Method :

Wash and tear the beans into small pieces with your nails (I think this is the reason for the name goru (nail) chikudukaya). Mince onions and green chillies. Heat oil in a pan. When the oil is hot enough do the tempering by ading jeera, mustard and channa dhal. When the seeds splutter add onions, green chillies, a pinch of turmeric and curry leaves. Fry for sometime until the onions turn translucent. Now add the kothvarangai and sprinkle two handfuls of water. Saute until the water evaporates. Simmer and fry on low flame until the beans are done. Now add jeera powder, pepper powder and coconut scrapping. Mix well and saute for a few more minutes. Add salt to taste at the end of preparation. A very tasty kothavarangai poriyal will be ready. Serve with chappathi or rice.

Taste enhancing tips for this recipe : It is very important to retain the firmness of the beans. Do not cook until it becomes mashed and soft. My dad always said that vegetables taste best when they are half-cooked. That is very true and the half-cooked veggies are healthier too. Pepper adds a nice aroma to this dish. Coconut scrappings impart a nice taste and flavour. Happy cooking !!!

28 comments:

  1. Ahh now it's like reminder ..long time had this...looks yum

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  2. Poriyal looks fresh and delicious, your dad is right, veggies always taste their best when it's half cooked.

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  3. kothavarangai poriyal sounds gr8...very healthy poriyal.Its my whole family fav...

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  4. Healthy one. I love greens and veggies. This one looks yumm :)

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  5. Kothavarangai poriyal nalla seithurukeenga Manju,,naanum ithe mathiri thaan seiven rasam saadham kooda nalla irukkum paa...

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  6. Manju,

    Ammarakaya stir fry looks really crispy and yummy. I love it. Here i get rarely good ones.

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  7. Wow, the click is so nice and tempting. The fry looks simply yummy !!!

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  8. i loved the recipe, am surely gonna try this next time...

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  9. wow what a beautiful presentation with such awesome clicks, it looks very delicious as well and

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  10. This is simple and delicious dear, thanks for the tip too...

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  11. good reciepe manju will try and let u knw

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  12. looks delicious manju. my fav poriyal

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  13. U too have a lovely blog out here. We call this Amarakka, its very healthy and rich of proteins. Liked ur way of preparation. Happy to hollow u too.

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  14. M NICE..

    OK RIGHT..

    TODAY I WILL TRY THIS

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  15. manju one of my favorite vegettable.I like the thoran/poriyal with it.Its already in my blog..I used to cut them into small pieces for thoran preparation..sure try ur version too.Good one da..

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  16. I love this cluster beans poriyal, usually i add some soaked channadal to this poriyal, urs looks fabulous Manju, will try ur version next time, coming to the briyani, before i posted the dum version of chettinad briyani, this time i prepared completely in pressure cooker method and the process is completely different from the earlier one, its not a repost dear..:)..

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  17. Love sweet taste of cluster beans, looks good.

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  18. Love this thoran..looks yummy.
    There is something waiting for you in my blog..please collect dear.

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  19. I like this vegetable too...never add onion, taste must be good...got to try your method, as I'm looking for one, so my daughter eat it...she likes onion and garlic in sabji and curry..so may be this is the one ..wish me a luck...

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  20. It's been ages I coked and ate kothavarangai. You are making me to crave for it now. Love the recipe.

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  21. First time on yourblog


    U have some tempting dishes here..

    Following you:)

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  22. அருமையான பொரியல்....

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  23. Great one... :) keep it up..

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  24. Amazing one.. the pic in facts tempts to try out the recipe..:) great job keep it up..

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  25. attractive piece of information, I had come to know about your blog from my friend arjun, ahmedabad,i have read atleast eleven posts of yours by now, and let me tell you, your website gives the best and the most interesting information. This is just the kind of information that i had been looking for, i'm already your rss reader now and i would regularly watch out for the new posts, once again hats off to you! Thanks a lot once again, Regards,
    dosakaya pachadi

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