Yardlong Beans
Vigna unguiculata subsp. sesquipedalisClinical Encyclopedia
Yardlong beans, also known as asparagus beans, are a type of legume characterized by their long, slender pods. 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 added to salads for a crunchy texture.
Smart Selection & Storage
Choose firm, bright green pods without blemishes for the best quality.
Store in a plastic bag in the refrigerator for up to a week.
Myths vs Realities
MythYardlong beans are only for Asian dishes.+
MythYou cannot eat yardlong beans raw.+
MythYardlong beans are not nutritious.+
Healthy Recipes
Yardlong Bean Stir-Fry with Quinoa
A vibrant stir-fry featuring yardlong beans and quinoa, packed with protein and fiber for a healthy meal.
- 1 cup cooked quinoa
- 200g yardlong beans, trimmed and cut into 2-inch pieces
- 1 bell pepper, sliced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 2 tablespoons soy sauce
- 1 teaspoon sesame oil
- Salt and pepper to taste
- 1. Heat olive oil in a pan over medium heat, add garlic and sauté until fragrant.
- 2. Add yardlong beans and bell pepper, stir-frying for about 5 minutes until tender-crisp.
- 3. Stir in cooked quinoa, soy sauce, sesame oil, and season with salt and pepper. Cook for another 2 minutes before serving.
Yardlong Bean Salad with Lemon-Tahini Dressing
A refreshing salad combining yardlong beans with a zesty lemon-tahini dressing, perfect for a light lunch.
- 200g yardlong beans, blanched and cooled
- 1 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 cup red onion, thinly sliced
- 2 tablespoons tahini
- Juice of 1 lemon
- Salt and pepper to taste
- 1. In a bowl, whisk together tahini, lemon juice, salt, and pepper until smooth.
- 2. In a large salad bowl, combine yardlong beans, cherry tomatoes, cucumber, and red onion.
- 3. Drizzle the dressing over the salad, toss gently, and serve chilled.
Spicy Yardlong Bean and Tofu Curry
A hearty curry featuring yardlong beans and tofu, simmered in a fragrant coconut milk sauce for a satisfying dish.
- 200g yardlong beans, cut into 2-inch pieces
- 200g firm tofu, cubed
- 1 can coconut milk
- 2 tablespoons red curry paste
- 1 tablespoon vegetable oil
- 1 onion, chopped
- Fresh cilantro for garnish
- 1. Heat oil in a pot, add onion, and sauté until translucent.
- 2. Stir in red curry paste and cook for 1 minute before adding coconut milk and yardlong beans.
- 3. Add tofu and simmer for 15 minutes. Garnish with cilantro before serving.
Grilled Yardlong Beans with Garlic and Lemon
Simple yet flavorful grilled yardlong beans tossed with garlic and lemon, perfect as a side dish.
- 250g yardlong beans, trimmed
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- Juice of 1 lemon
- Salt and pepper to taste
- 1. Preheat grill to medium-high heat.
- 2. In a bowl, toss yardlong beans with olive oil, garlic, lemon juice, salt, and pepper.
- 3. Grill for 5-7 minutes, turning occasionally, until charred and tender.
Yardlong Bean and Chickpea Buddha Bowl
A nourishing Buddha bowl featuring yardlong beans, chickpeas, and a variety of fresh veggies, drizzled with tahini dressing.
- 200g yardlong beans, steamed
- 1 cup canned chickpeas, rinsed
- 1 cup cooked brown rice
- 1/2 avocado, sliced
- 1 carrot, grated
- 2 tablespoons tahini
- Juice of 1/2 lemon
- Salt to taste
- 1. In a bowl, arrange cooked brown rice, steamed yardlong beans, chickpeas, avocado, and grated carrot.
- 2. In a small bowl, mix tahini, lemon juice, and salt until smooth.
- 3. Drizzle the tahini dressing over the Buddha bowl and serve.
Yardlong Bean and Egg Scramble
A protein-packed breakfast scramble with yardlong beans and eggs, seasoned to perfection for a healthy start to the day.
- 3 eggs
- 100g yardlong beans, chopped
- 1 tablespoon olive oil
- Salt and pepper to taste
- Chopped chives for garnish
- 1. In a bowl, whisk eggs with salt and pepper.
- 2. Heat olive oil in a skillet, add yardlong beans, and sauté for 3-4 minutes.
- 3. Pour in the eggs and scramble until fully cooked. Garnish with chives before serving.
Yardlong Bean and Shrimp Stir-Fry
A quick and delicious stir-fry featuring yardlong beans and shrimp, tossed in a savory sauce for a healthy dinner option.
- 200g shrimp, peeled and deveined
- 150g yardlong beans, cut into 2-inch pieces
- 2 tablespoons soy sauce
- 1 tablespoon ginger, grated
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1. Heat sesame oil in a pan, add garlic and ginger, and sauté until fragrant.
- 2. Add shrimp and yardlong beans, stir-frying until shrimp is cooked through.
- 3. Pour in soy sauce, stir well, and serve hot.
Yardlong Bean and Lentil Soup
A hearty and nutritious soup made with yardlong beans and lentils, perfect for a cozy meal.
- 200g yardlong beans, chopped
- 1 cup lentils, rinsed
- 1 onion, chopped
- 2 carrots, diced
- 4 cups vegetable broth
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. In a pot, sauté onion and carrots until softened.
- 2. Add lentils, yardlong beans, vegetable broth, cumin, salt, and pepper.
- 3. Bring to a boil, then simmer for 30 minutes until lentils are tender.
Yardlong Bean and Avocado Wrap
A healthy wrap filled with yardlong beans, avocado, and fresh veggies, perfect for a quick lunch.
- 1 large whole grain wrap
- 100g yardlong beans, blanched
- 1/2 avocado, sliced
- 1/2 cucumber, sliced
- 1/4 cup hummus
- Salt and pepper to taste
- 1. Spread hummus evenly over the wrap.
- 2. Layer with yardlong beans, avocado, cucumber, and season with salt and pepper.
- 3. Roll tightly, slice in half, and serve.
Yardlong Bean and Cauliflower Rice Bowl
A low-carb bowl featuring yardlong beans and cauliflower rice, topped with a spicy peanut sauce for a flavorful meal.
- 200g yardlong beans, chopped
- 2 cups cauliflower rice
- 2 tablespoons peanut butter
- 1 tablespoon soy sauce
- 1 tablespoon lime juice
- 1 teaspoon chili paste
- Fresh cilantro for garnish
- 1. In a skillet, sauté yardlong beans until tender.
- 2. In a bowl, mix peanut butter, soy sauce, lime juice, and chili paste until smooth.
- 3. Serve yardlong beans over cauliflower rice and drizzle with peanut sauce. Garnish with cilantro.
Frequently Asked Questions (FAQ)
What are yardlong beans?
Yardlong beans are a variety of legume known for their long, slender pods, commonly used in Asian cuisine.
How do you cook yardlong beans?
They can be steamed, stir-fried, or added to soups and salads.
Are yardlong beans nutritious?
Yes, they are low in calories and high in fiber, vitamins, and minerals.
Can you eat yardlong beans raw?
Yes, they can be eaten raw, but cooking enhances their flavor and digestibility.
How do you store yardlong beans?
Store them in a cool, dry place or in the refrigerator to maintain freshness.
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 antioxidants and support digestive health.
Where can I buy yardlong beans?
They can be found in Asian grocery stores or farmers' markets.