
Long Bean
Long beans, also known as yardlong beans, asparagus beans, or Chinese long beans, are a vibrant and versatile legume. These slender, elongated green beans are known for their impressive length, often reaching over a foot long. Their texture is crisp-tender when cooked properly, offering a satisfying snap. Long beans have a subtly sweet and slightly grassy flavor profile that makes them a delightful addition to various dishes. Fresh long beans are a popular ingredient in stir-fries, curries, and salads, providing both flavor and visual appeal. They are a good source of vitamins and fiber, making them a healthy and delicious choice for any meal.
Common Uses
- Use fresh long beans in stir-fries by cutting them into shorter segments and cooking them with soy sauce, garlic, and ginger for a quick and flavorful side dish. They pair well with other vegetables like bell peppers and onions.
- Blanch long beans briefly and add them to refreshing salads with a light vinaigrette. Their crisp texture and mild flavor complement other salad ingredients like tomatoes, cucumbers, and feta cheese.
- Incorporate long beans into curries and stews for added texture and nutrition. They absorb the flavors of the sauce beautifully and provide a satisfying bite.
- Grill long beans lightly for a smoky and charred flavor. Toss them with olive oil, salt, and pepper for a simple and delicious side dish. Grill until tender-crisp to retain their texture.
- Pickle long beans for a tangy and crunchy condiment. The pickling process enhances their flavor and extends their shelf life, making them a great addition to charcuterie boards or sandwiches.
- Steam long beans until tender-crisp and serve them as a healthy side dish with a sprinkle of sesame seeds or a drizzle of soy sauce. Steaming preserves their nutrients and natural flavor.
Nutrition (per serving)
Nutrition (per serving)
Calories
30.0kcal (1.5%)
Protein
2.4g (4.8%)
Carbs
7.0g (2.55%)
Sugars
1.7g (3.4%)
Healthy Fat
0.1g
Unhealthy Fat
0.0g
% Daily Value based on a 2000 calorie diet
Nutrition (per serving)
Calories
30.0kcal (1.5%)
Protein
2.4g (4.8%)
Carbs
7.0g (2.55%)
Sugars
1.7g (3.4%)
Healthy Fat
0.1g
Unhealthy Fat
0.0g
% Daily Value based on a 2000 calorie diet
Health Benefits
- Rich in vitamins A and C, supporting immune function and vision.
- Good source of dietary fiber, aiding digestion and promoting gut health.
- Contains folate, important for cell growth and development.
- Provides manganese, which is essential for bone health and metabolism.
- Low in calories and fat, making it a healthy addition to weight management diets.
Substitutes
Storage Tips
Long beans are best stored in the refrigerator. Place them in a plastic bag or container lined with a paper towel to absorb excess moisture. This will help them stay fresh and crisp for up to a week. Avoid washing them before storing, as moisture promotes spoilage. Only wash them just before use. They can also be blanched and frozen for longer storage, up to several months.
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