Yardlong Beans
Vigna unguiculata subsp. sesquipedalisClinical Encyclopedia
Yardlong beans, also known as asparagus beans, are a type of legume that can grow up to three feet long. They are rich in vitamins and minerals, making them a nutritious addition to various dishes.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed steamed or stir-fried to retain their nutrients. Can also be eaten raw in salads.
Smart Selection & Storage
Choose yardlong beans that are firm, bright green, and free from blemishes or soft spots.
Store in a plastic bag in the refrigerator to keep them fresh for up to a week.
Myths vs Realities
MythYardlong beans are the same as regular green beans.+
MythYou can only eat yardlong beans cooked.+
MythYardlong beans are not nutritious.+
Healthy Recipes
Spicy Yardlong Bean Stir-Fry
A quick and flavorful stir-fry featuring yardlong beans, bell peppers, and a spicy garlic sauce, perfect for a healthy weeknight dinner.
- 200g yardlong beans, trimmed and cut into 2-inch pieces
- 1 red bell pepper, sliced
- 2 cloves garlic, minced
- 1 tablespoon soy sauce
- 1 teaspoon chili flakes
- 1 tablespoon olive oil
- 1. Heat olive oil in a pan over medium heat and add minced garlic, sauté until fragrant.
- 2. Add yardlong beans and red bell pepper, stir-frying for about 5 minutes until tender-crisp.
- 3. Stir in soy sauce and chili flakes, cooking for another 2 minutes before serving.
Yardlong Bean Salad with Lemon Vinaigrette
A refreshing salad combining crisp yardlong beans, cherry tomatoes, and a zesty lemon vinaigrette, ideal for a light lunch.
- 150g yardlong beans, blanched
- 100g cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine blanched yardlong beans, cherry tomatoes, and red onion.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Drizzle the vinaigrette over the salad and toss gently to combine.
Yardlong Bean and Quinoa Bowl
A nutritious bowl filled with quinoa, yardlong beans, and roasted vegetables, topped with a tahini dressing for a wholesome meal.
- 100g yardlong beans, cut into 2-inch pieces
- 1 cup cooked quinoa
- 1 zucchini, diced
- 1 carrot, diced
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- Salt to taste
- 1. Preheat the oven to 400°F (200°C) and roast zucchini and carrot for 20 minutes.
- 2. In a pot, steam yardlong beans for 5 minutes until tender.
- 3. In a bowl, combine quinoa, roasted vegetables, and yardlong beans, then drizzle with tahini and lemon juice.
Yardlong Bean Coconut Curry
A creamy and aromatic coconut curry featuring yardlong beans and chickpeas, served with brown rice for a hearty meal.
- 200g yardlong beans, cut into 2-inch pieces
- 1 can coconut milk
- 1 cup chickpeas, cooked
- 1 tablespoon curry powder
- 1 tablespoon olive oil
- Salt to taste
- Cooked brown rice for serving
- 1. Heat olive oil in a pot and add curry powder, stirring for 1 minute.
- 2. Add coconut milk, yardlong beans, and chickpeas, simmering for 15 minutes.
- 3. Season with salt and serve over cooked brown rice.
Grilled Yardlong Beans with Sesame Dressing
Grilled yardlong beans tossed in a savory sesame dressing, making for a delicious side dish or appetizer.
- 200g yardlong beans, trimmed
- 1 tablespoon sesame oil
- 1 tablespoon soy sauce
- 1 teaspoon sesame seeds
- 1 teaspoon honey
- Salt to taste
- 1. Preheat the grill to medium-high heat and grill yardlong beans for 5-7 minutes until charred.
- 2. In a bowl, mix sesame oil, soy sauce, honey, and salt.
- 3. Toss grilled beans in the dressing and sprinkle with sesame seeds before serving.
Yardlong Bean and Tofu Stir-Fry
A protein-packed stir-fry with yardlong beans, tofu, and a savory ginger sauce, perfect for a healthy dinner option.
- 200g yardlong beans, cut into 2-inch pieces
- 200g firm tofu, cubed
- 2 tablespoons soy sauce
- 1 tablespoon ginger, grated
- 1 tablespoon olive oil
- 1 tablespoon cornstarch
- 1. Toss tofu cubes in cornstarch and pan-fry in olive oil until golden brown.
- 2. Add yardlong beans and ginger, stir-frying for 5 minutes.
- 3. Pour in soy sauce and cook for another 2 minutes before serving.
Yardlong Bean and Egg Frittata
A healthy frittata packed with yardlong beans, eggs, and herbs, perfect for breakfast or brunch.
- 100g yardlong beans, chopped
- 4 eggs
- 1/4 cup milk
- 1/4 cup feta cheese, crumbled
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. Preheat the oven to 350°F (175°C) and heat olive oil in an oven-safe skillet.
- 2. Whisk together eggs, milk, salt, and pepper, then stir in chopped yardlong beans and feta.
- 3. Pour the mixture into the skillet and bake for 20-25 minutes until set.
Yardlong Bean and Mushroom Risotto
A creamy risotto made with arborio rice, yardlong beans, and mushrooms, offering a comforting yet healthy meal.
- 150g yardlong beans, chopped
- 1 cup arborio rice
- 1 onion, diced
- 4 cups vegetable broth
- 1 cup mushrooms, sliced
- 2 tablespoons olive oil
- Parmesan cheese for serving
- 1. In a pot, heat olive oil and sauté onion until translucent.
- 2. Add mushrooms and yardlong beans, cooking for 5 minutes, then stir in arborio rice.
- 3. Gradually add vegetable broth, stirring frequently until rice is creamy and cooked, about 20 minutes. Serve with Parmesan.
Yardlong Bean and Avocado Wrap
A nutritious wrap filled with yardlong beans, avocado, and fresh veggies, perfect for a quick and healthy lunch.
- 100g yardlong beans, blanched
- 1 ripe avocado, mashed
- 1 whole wheat wrap
- 1/2 cucumber, sliced
- 1/4 cup spinach
- Salt and pepper to taste
- 1. Spread mashed avocado evenly over the whole wheat wrap.
- 2. Layer blanched yardlong beans, cucumber slices, and spinach on top.
- 3. Season with salt and pepper, then roll tightly and slice in half to serve.
Yardlong Bean Soup with Lemon and Dill
A light and refreshing soup featuring yardlong beans, lemon, and dill, perfect for a healthy appetizer or light meal.
- 200g yardlong beans, chopped
- 4 cups vegetable broth
- 1 onion, diced
- 1 lemon, juiced
- 2 tablespoons fresh dill, chopped
- Salt and pepper to taste
- 1. In a pot, sauté onion until soft, then add vegetable broth and bring to a boil.
- 2. Add chopped yardlong beans and simmer for 10 minutes until tender.
- 3. Stir in lemon juice and dill, seasoning with salt and pepper before serving.
Frequently Asked Questions (FAQ)
What are yardlong beans?
Yardlong beans are a variety of legume known for their long, slender pods that can reach up to three feet in length.
How do you cook yardlong beans?
They can be steamed, stir-fried, or added to soups and salads. Cooking helps enhance their flavor and digestibility.
Are yardlong beans nutritious?
Yes, they are low in calories and high in fiber, vitamins, and minerals, making them a healthy addition to your diet.
Can you eat yardlong beans raw?
Yes, they can be eaten raw, but cooking them can improve their taste and digestibility.
How do you store yardlong beans?
Store them in the refrigerator in a plastic bag to maintain freshness for up to a week.
What dishes can I make with yardlong beans?
They are versatile and can be used in stir-fries, salads, and soups.
Are there any health benefits to eating yardlong beans?
Yes, they are rich in fiber, antioxidants, and essential nutrients that support digestive health and may reduce chronic disease risk.
Where can I buy yardlong beans?
They can be found in Asian grocery stores or farmers' markets, especially in regions where they are grown.