Super Kotthavaranga/Cluster Beans Fries

Ingredients:

- 250 grams cluster beans (kothavaranga), cut into small pieces

- Salt, to taste

- 1/2 teaspoon turmeric powder

- 2-3 tablespoons oil

- 1/2 teaspoon mustard seeds

- 1 teaspoon urad dal

- 1 teaspoon chana dal (chickpeas)

- 1 medium-sized onion, finely chopped

- Curry leaves

- 1/2 teaspoon fenugreek powder

- Grated coconut, to taste

- Coriander leaves, for garnish

- 1 teaspoon chili powder

- 2 teaspoons sambar powder (store-bought or homemade)

- Water, as needed

Instructions:

1. In a pan, add the cluster beans (kothavaranga) pieces and sprinkle some salt and turmeric powder. Cook the beans halfway through.

2. Heat a pan and add 2-3 tablespoons of oil. Once the oil is hot, add the mustard seeds.

3. When the mustard seeds start spluttering, add the urad dal and chana dal. Fry them until they turn golden brown.

4. Add the finely chopped onion and curry leaves to the pan. Saute until the onions become translucent.

5. Sprinkle a little turmeric powder and fenugreek powder into the pan. Mix well.

6. Add the partially cooked cluster beans (kothavaranga) to the pan and mix everything together. Cover the pan with a lid and let it cook for five minutes.

7. Remove the lid and add a little more salt, chili powder, and sambar powder. Stir well to coat the beans evenly.

8. Pour a little water into the pan, enough to cook the cluster beans completely. Cover the pan and allow it to simmer until the beans are tender.

9. Once the cluster beans are cooked, check for seasoning and adjust the salt if needed.

10. Finally, add grated coconut and coriander leaves to the pan. Give it a gentle stir.

11. Super tasty and healthy kothavaranga fries are now ready to be served.

12. Garnish with additional coriander leaves, if desired, and serve hot as a side dish with rice or roti.

Enjoy your delicious cluster beans fries!

For video explanation check the below link

https://youtu.be/zOt3UIb2mYg

Benefits of Kothavarangai (Cluster Beans):

1. Rich in Fiber: Kothavarangai is packed with dietary fiber, which promotes healthy digestion and aids in maintaining regular bowel movements. It can also help in managing weight by promoting a feeling of fullness.

2. Excellent Source of Potassium: Kothavarangai is a great source of potassium, an essential mineral that helps maintain electrolyte balance, supports proper nerve function, and plays a vital role in muscle contraction.

3. Low in Fat and Calories: Kothavarangai is a low-fat and low-calorie vegetable, making it a healthy choice for those watching their weight or aiming to maintain a balanced diet.

4. High in Plant Proteins: Cluster beans are rich in plant proteins, making them a valuable addition to vegetarian and plant-based diets. Proteins are essential for various bodily functions and play a role in building and repairing tissues.

5. Cardiovascular Health: The fiber content in kothavarangai can help lower cholesterol levels, reducing the risk of cardiovascular diseases. Additionally, it aids in maintaining healthy blood flow and blood pressure levels, promoting overall heart health.

6. Bone Health: Kothavarangai contains significant amounts of calcium and phosphorus, essential minerals for bone health. Regular consumption of these beans can help strengthen bones and teeth, promoting better skeletal health.

7. Nutrient-Rich: Kothavarangai is a good source of vitamins and minerals such as vitamin C, vitamin A, iron, and magnesium. These nutrients support various bodily functions, including immune system function, vision health, and energy production.

8. Supports Digestive Health: The fiber in kothavarangai can help prevent constipation, promote a healthy gut environment, and support the growth of beneficial gut bacteria.

9. Diabetic-Friendly: Kothavarangai has a low glycemic index, meaning it releases sugar into the bloodstream at a slower rate. This makes it suitable for individuals with diabetes as it helps maintain stable blood sugar levels.

10. Versatile in Cooking: Kothavarangai is a versatile vegetable that can be used in various dishes, such as stir-fries, curries, and salads, adding a unique flavor and texture to your meals.

Incorporating kothavarangai into your diet can provide numerous health benefits, supporting overall well-being and contributing to a nutritious and balanced eating plan.