SKU: 94805992797

Fresh Green Pigeon Beans (Tuvar Beans) 1 Kg

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Description

Fresh Green Pigeon Beans (Tuvar Beans) 1 KgFresh Green Pigeon Pea (Tuvar Beans) Overview Fresh green pigeon pea, also known as tuvar beans or arhar beans, is a versatile legume harvested from the pigeon pea plant (Cajanus cajan). These beans are tender, with a slightly sweet, nutty flavor and a firm texture that works well in a variety of dishes. They're popular in Indian, African, and Southeast Asian cuisines. Health Benefits Rich in Protein: Helps in muscle repair and growth, making it an

Fresh Green Pigeon Pea (Tuvar Beans) Overview

Fresh green pigeon pea, also known as tuvar beans or arhar beans, is a versatile legume harvested from the pigeon pea plant (Cajanus cajan). These beans are tender, with a slightly sweet, nutty flavor and a firm texture that works well in a variety of dishes. They're popular in Indian, African, and Southeast Asian cuisines.


Health Benefits

  1. Rich in Protein: Helps in muscle repair and growth, making it an excellent choice for vegetarians.
  2. Good Source of Dietary Fiber: Aids digestion, prevents constipation, and supports a healthy gut.
  3. Rich in Essential Nutrients: Contains potassium, iron, magnesium, and folate, which promote heart health and red blood cell production.
  4. Low Glycemic Index: Helps in maintaining blood sugar levels, beneficial for diabetics.
  5. Antioxidant Properties: Contains polyphenols that combat oxidative stress and improve immunity.

How to Eat Fresh Green Pigeon Pea

  • Raw: Young, tender beans can be added to salads for a crunchy texture.
  • Cooked: Commonly boiled, sautéed, or pressure-cooked for curries, stir-fries, and soups.
  • Snacks: Roasted with spices for a crunchy, healthy snack.
  • Soups and Stews: Adds bulk and nutrition to broths and stews.

Nutritional Value (per 100g)

  • Calories: 136 kcal
  • Protein: 7.2 g
  • Carbohydrates: 22 g
  • Dietary Fiber: 5 g
  • Fat: 0.6 g
  • Iron: 1.2 mg
  • Magnesium: 38 mg
  • Potassium: 384 mg
  • Vitamin C: 5 mg
  • Folate: 65 µg

Taste

Fresh green pigeon pea has a mild, earthy flavor with a hint of nuttiness. When cooked, the flavor deepens, becoming slightly sweet and creamy, similar to fresh peas.


Step-by-Step Recipes

5 Indian Recipes

1. Tuvar Beans Curry (Dry Sabzi)

Ingredients:

  • Fresh green pigeon peas: 2 cups
  • Oil: 2 tbsp
  • Mustard seeds: 1 tsp
  • Cumin seeds: 1 tsp
  • Onion (chopped): 1 medium
  • Tomato (chopped): 1 medium
  • Turmeric powder: ½ tsp
  • Red chili powder: 1 tsp
  • Garam masala: ½ tsp
  • Salt: To taste
  • Fresh coriander leaves: 2 tbsp (chopped)

Steps:

  1. Heat oil in a pan and add mustard and cumin seeds.
  2. Add chopped onion and sauté until translucent.
  3. Add tomatoes, turmeric, red chili powder, and cook until soft.
  4. Add fresh pigeon peas and salt, cook for 10-15 minutes until tender.
  5. Sprinkle garam masala and garnish with coriander leaves. Serve hot.

2. Green Pigeon Peas Sambar

Ingredients:

  • Fresh tuvar beans: 1 cup
  • Toor dal (split pigeon peas): ½ cup
  • Tamarind pulp: 2 tbsp
  • Sambar powder: 1 tbsp
  • Mustard seeds: 1 tsp
  • Curry leaves: 6-8
  • Drumsticks (optional): 2 pieces
  • Salt: To taste
  • Water: As required

Steps:

  1. Pressure cook toor dal and tuvar beans separately.
  2. In a pot, boil tamarind pulp, sambar powder, and vegetables.
  3. Add the cooked dal and beans; simmer for 10 minutes.
  4. Temper with mustard seeds and curry leaves. Serve with rice.

3. Tuvar Beans Khichdi

Ingredients:

  • Rice: 1 cup
  • Green pigeon peas: ½ cup
  • Ghee: 2 tbsp
  • Cumin seeds: 1 tsp
  • Ginger-garlic paste: 1 tsp
  • Turmeric powder: ½ tsp
  • Water: 4 cups
  • Salt: To taste

Steps:

  1. Heat ghee and add cumin seeds, ginger-garlic paste.
  2. Add rice, tuvar beans, turmeric, and water.
  3. Cook until rice is soft and well blended. Serve hot.

4. Tuvar Bean Paratha

Ingredients:

  • Wheat flour: 2 cups
  • Tuvar beans (boiled and mashed): 1 cup
  • Spices (turmeric, red chili powder): 1 tsp each
  • Salt: To taste
  • Ghee: For frying

Steps:

  1. Knead a dough with wheat flour and water.
  2. Mix spices and salt into the mashed beans.
  3. Roll out parathas stuffed with the bean mixture.
  4. Cook on a hot tawa with ghee until golden.

5. Tuvar Beans Pakora

Ingredients:

  • Tuvar beans (boiled): 1 cup
  • Gram flour: ½ cup
  • Rice flour: 2 tbsp
  • Spices (red chili, turmeric): 1 tsp each
  • Salt: To taste
  • Oil: For frying

Steps:

  1. Mix all ingredients into a thick batter.
  2. Deep fry spoonfuls until golden. Serve with chutney.

5 Non-Indian Recipes

1. Pigeon Pea Salad

Ingredients:

  • Fresh pigeon peas: 1 cup
  • Cherry tomatoes: ½ cup (halved)
  • Olive oil: 2 tbsp
  • Lemon juice: 1 tbsp
  • Salt and pepper: To taste

Steps:

  1. Boil pigeon peas until tender.
  2. Mix with tomatoes, olive oil, lemon juice, and seasonings.

2. Green Pea and Pigeon Pea Soup

Ingredients:

  • Pigeon peas: 1 cup
  • Green peas: 1 cup
  • Vegetable stock: 2 cups
  • Onion (chopped): 1 medium
  • Garlic: 2 cloves
  • Olive oil: 1 tbsp
  • Salt and pepper: To taste

Steps:

  1. Sauté onion and garlic, then add peas and stock.
  2. Simmer and blend until smooth.

3. Pigeon Pea Stir-Fry

Ingredients:

  • Pigeon peas: 1 cup
  • Bell peppers: 1 cup (sliced)
  • Soy sauce: 2 tbsp
  • Sesame oil: 1 tbsp
  • Garlic: 2 cloves

Steps:

  1. Stir-fry garlic and bell peppers.
  2. Add pigeon peas and soy sauce; cook for 5 minutes.

4. Mediterranean Pigeon Pea Bowl

Ingredients:

  • Pigeon peas: 1 cup
  • Couscous: 1 cup
  • Olive oil: 2 tbsp
  • Feta cheese: ½ cup
  • Olives: ½ cup

Steps:

  1. Cook couscous and mix with cooked pigeon peas.
  2. Add olive oil, feta, and olives.

5. Pigeon Pea and Avocado Toast

Ingredients:

  • Pigeon peas (boiled): ½ cup
  • Avocado: 1 (mashed)
  • Toast: 2 slices
  • Lemon juice: 1 tsp
  • Chili flakes: To taste

Steps:

  1. Spread mashed avocado on toast.
  2. Top with pigeon peas and season with lemon and chili flakes.

Enjoy these nutritious and flavorful recipes!

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