winged bean

Winged Bean

Winged beans, also known as goa beans or asparagus peas, are a unique legume prized for their nutritional value and versatility. The entire plant is edible, including the pods, leaves, seeds, flowers, and tubers. The pods, most commonly consumed, have a slightly sweet and nutty flavor, reminiscent of asparagus or green beans, with a crisp, firm texture when young. They are typically bright green in color and have four distinctive winged edges running lengthwise. Find fresh, high-quality winged beans at your local farmers market or Asian grocery stores. Winged bean seeds are sometimes used in vegan cooking as an alternative source of protein.

Common Uses

  • Winged beans are often stir-fried with garlic, ginger, and other vegetables for a quick and healthy side dish. The firm texture holds up well to high-heat cooking, retaining its snap.- Young, tender winged bean pods can be eaten raw in salads, adding a refreshing crunch and mild, bean-like flavor. Consider pairing them with light vinaigrette or creamy dressings.- Winged beans can be steamed or blanched, similar to green beans, and served as a simple vegetable accompaniment to main courses. Steam them lightly to retain their bright green color and crisp texture.- Mature winged bean seeds can be roasted and ground into a flour, used to make protein-rich breads, cakes, or as a thickening agent in soups and stews.- Winged bean tubers can be boiled, baked, or fried like potatoes, providing a starchy and nutritious base for various dishes. They have a slightly nutty flavor and a firm texture.- In some Southeast Asian cuisines, winged bean flowers are used in salads or as a garnish, adding a touch of color and a delicate floral aroma to the dishes.

Nutrition (per serving)

Calories

429.0kcal (21.45%)

Protein

39.5g (79%)

Carbs

44.5g (16.18%)

Sugars

7.0g (14%)

Healthy Fat

11.6g

Unhealthy Fat

3.0g

% Daily Value based on a 2000 calorie diet

Health Benefits

  • Rich in protein, supporting muscle building and repair.
  • Excellent source of dietary fiber, promoting digestive health and regularity.
  • High in vitamin C, boosting the immune system and acting as an antioxidant.
  • Contains iron, helping prevent iron deficiency anemia and boosting energy levels.
  • Good source of minerals like calcium and magnesium, supporting bone health.
  • May help regulate blood sugar levels due to its fiber and protein content.

Storage Tips

Winged beans are best stored in the refrigerator to maintain their freshness and crispness. Place them in a perforated plastic bag or a container lined with a paper towel to absorb excess moisture. They will typically last for up to a week when stored properly. For longer storage, winged beans can be blanched and frozen; this helps to preserve their quality and flavor for several months. Ensure the beans are completely dry before freezing to prevent ice crystals from forming.

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