Yardlong Bean Pods
Vigna unguiculata subsp. sesquipedalisClinical Encyclopedia
Yardlong Bean Pods provides 47 kcal, 2.5g of protein, 10.3g of carbohydrates, and 3.2g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Yardlong bean pods are long, slender green beans known for their crisp texture and mild flavor. They are rich in vitamins, minerals, and dietary fiber, making them a nutritious addition to various dishes.
Yardlong Bean PodsVSAcorn Squash
Yardlong Bean PodsVSAdria Blue Potatoes
Yardlong Bean PodsVSAir Potato
Yardlong Bean PodsVSGarlic
Yardlong Bean PodsVSAlexanders
Yardlong Bean PodsVSAloe Vera
Yardlong Bean PodsVSArrowhead
Yardlong Bean PodsVSArtichoke
Yardlong Bean PodsVSArugula
Yardlong Bean PodsVSAsh Gourd
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed steamed, stir-fried, or added to soups. Cooking enhances their flavor and reduces potential anti-nutrients.
Smart Selection & Storage
Choose firm, bright green pods without blemishes or signs of wilting. The pods should be long and slender.
Store in a plastic bag in the refrigerator. Consume within a week for optimal freshness.
Myths vs Realities
Healthy Recipes
Stir-Fried Yardlong Beans with Garlic and Chili
A quick and flavorful stir-fry featuring yardlong beans, garlic, and a hint of chili, perfect for a healthy side dish.
- 200g yardlong bean pods
- 3 cloves garlic, minced
- 1 red chili, sliced
- 2 tablespoons olive oil
- Salt to taste
- 1. Heat olive oil in a pan over medium heat.
- 2. Add minced garlic and sliced chili, sautéing until fragrant.
- 3. Add yardlong beans and stir-fry for 5-7 minutes until tender, seasoning with salt.
Yardlong Bean Salad with Quinoa and Lemon Dressing
A refreshing salad combining yardlong beans, quinoa, and a zesty lemon dressing, packed with nutrients and flavor.
- 150g cooked quinoa
- 100g yardlong bean pods, blanched
- 1/2 cucumber, diced
- 1/4 cup cherry tomatoes, halved
- 2 tablespoons lemon juice
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, blanched yardlong beans, cucumber, and cherry tomatoes.
- 2. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.
- 3. Pour the dressing over the salad and toss gently to combine.
Yardlong Bean Stir-Fry with Tofu and Cashews
A protein-rich stir-fry featuring yardlong beans, tofu, and crunchy cashews, ideal for a wholesome dinner.
- 200g yardlong bean pods
- 150g firm tofu, cubed
- 1/4 cup cashews
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
- 1. Heat sesame oil in a wok and add cubed tofu, frying until golden brown.
- 2. Add grated ginger and yardlong beans, stir-frying for 5 minutes.
- 3. Stir in soy sauce and cashews, cooking for an additional 2 minutes.
Yardlong Bean and Tomato Curry
A fragrant and hearty curry made with yardlong beans and tomatoes, perfect for a comforting meal.
- 200g yardlong bean pods
- 2 large tomatoes, diced
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon curry powder
- 1 cup coconut milk
- Salt to taste
- 1. In a pot, sauté onions and garlic until translucent.
- 2. Add diced tomatoes and curry powder, cooking for 5 minutes until tomatoes soften.
- 3. Stir in yardlong beans and coconut milk, simmering for 15 minutes until beans are tender.
Yardlong Bean and Chickpea Stir-Fry
A nutritious stir-fry with yardlong beans and chickpeas, seasoned with spices for a delightful meal.
- 150g yardlong bean pods
- 1 can chickpeas, drained
- 1 teaspoon cumin
- 1 teaspoon paprika
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Heat olive oil in a pan and add cumin and paprika, stirring for 1 minute.
- 2. Add chickpeas and yardlong beans, cooking for 7-10 minutes until heated through.
- 3. Season with salt and pepper before serving.
Yardlong Bean and Egg Stir-Fry
A simple yet satisfying stir-fry of yardlong beans and eggs, perfect for breakfast or a light meal.
- 200g yardlong bean pods
- 3 eggs
- 2 tablespoons soy sauce
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a bowl, whisk the eggs with soy sauce, salt, and pepper.
- 2. Heat olive oil in a pan and add yardlong beans, sautéing for 5 minutes.
- 3. Pour the egg mixture over the beans and cook until the eggs are set.
Grilled Yardlong Beans with Sesame Dressing
Deliciously grilled yardlong beans drizzled with a nutty sesame dressing, perfect as a side dish or appetizer.
- 200g yardlong bean pods
- 2 tablespoons sesame oil
- 1 tablespoon soy sauce
- 1 tablespoon rice vinegar
- 1 teaspoon sesame seeds
- 1. Preheat the grill and toss yardlong beans with sesame oil, soy sauce, and rice vinegar.
- 2. Grill the beans for 5-7 minutes, turning occasionally.
- 3. Sprinkle with sesame seeds before serving.
Yardlong Bean and Shrimp Stir-Fry
A light and flavorful stir-fry featuring yardlong beans and shrimp, perfect for a quick dinner.
- 200g yardlong bean pods
- 150g shrimp, peeled and deveined
- 2 cloves garlic, minced
- 2 tablespoons soy sauce
- 1 tablespoon olive oil
- 1. Heat olive oil in a pan and add minced garlic, sautéing until fragrant.
- 2. Add shrimp and cook until pink, then add yardlong beans.
- 3. Stir in soy sauce and cook for an additional 5 minutes.
Yardlong Bean and Avocado Wrap
A fresh and healthy wrap filled with yardlong beans, avocado, and a tangy yogurt sauce, ideal for lunch.
- 100g yardlong bean pods, blanched
- 1 ripe avocado, sliced
- 2 whole grain wraps
- 1/2 cup Greek yogurt
- 1 tablespoon lime juice
- Salt and pepper to taste
- 1. In a bowl, mix Greek yogurt with lime juice, salt, and pepper.
- 2. Spread the yogurt mixture on the wraps, then layer with yardlong beans and avocado.
- 3. Roll the wraps tightly and slice in half before serving.
Yardlong Bean and Cauliflower Rice Bowl
A nutritious bowl featuring yardlong beans and cauliflower rice, topped with a savory tahini dressing.
- 200g yardlong bean pods
- 1 cup cauliflower rice
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. Sauté cauliflower rice in a pan until tender, about 5 minutes.
- 2. Blanch yardlong beans in boiling water for 2 minutes, then drain.
- 3. In a bowl, combine cauliflower rice, yardlong beans, and drizzle with tahini and lemon juice.
Frequently Asked Questions (FAQ)
How do I cook yardlong bean pods?
Yardlong bean pods can be steamed, stir-fried, or boiled. They cook quickly, so avoid overcooking to retain their crispness.
Are yardlong beans nutritious?
Yes, they are low in calories and high in vitamins A, C, and folate, as well as dietary fiber.
Can I eat yardlong beans raw?
While they can be eaten raw, it's recommended to cook them to improve digestibility and flavor.
How do I store yardlong beans?
Store them in a plastic bag in the refrigerator for up to a week to maintain freshness.
What dishes can I make with yardlong beans?
They can be used in stir-fries, salads, soups, or as a side dish.
Are yardlong beans the same as green beans?
No, they are a different variety with a longer shape and slightly different flavor profile.
Do yardlong beans have any health benefits?
Yes, they are rich in antioxidants and fiber, which can support digestive health and reduce the risk of chronic diseases.
Where can I buy yardlong beans?
They can often be found in Asian grocery stores or farmers' markets, especially in regions with a diverse produce selection.