Yardlong Beans
Vigna unguiculata subsp. sesquipedalisClinical Encyclopedia
Yardlong Beans provides 31 kcal, 2g of protein, 7g of carbohydrates, and 3g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Yardlong beans, also known as asparagus beans, are a variety of cowpea that can grow up to 3 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
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 or stir-fried to retain their nutrients. Avoid consuming raw to reduce lectin content.
Smart Selection & Storage
Choose firm, bright green pods without blemishes or spots for the best quality.
Store in a cool, dry place or refrigerate in a plastic bag to maintain 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 for a spicy kick. Perfect as a side dish or a light main.
- 200g yardlong beans, trimmed and cut into 2-inch pieces
- 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-crisp. Season with salt before serving.
Yardlong Bean Salad with Quinoa and Feta
A refreshing salad combining yardlong beans, quinoa, and feta cheese, dressed with a lemon vinaigrette for a nutritious meal.
- 100g yardlong beans, blanched and chopped
- 1 cup cooked quinoa
- 50g feta cheese, crumbled
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. In a large bowl, combine the blanched yardlong beans and cooked quinoa.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, add feta cheese, and toss gently to combine.
Yardlong Bean and Tofu Stir-Fry
A protein-packed stir-fry featuring yardlong beans and tofu, tossed in a savory soy sauce and sesame oil mixture.
- 200g yardlong beans, cut into 2-inch pieces
- 200g firm tofu, cubed
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon ginger, grated
- 2 tablespoons green onions, chopped
- 1. Heat sesame oil in a pan and add cubed tofu, frying until golden brown.
- 2. Add grated ginger and yardlong beans, stir-frying for 5-6 minutes.
- 3. Drizzle with soy sauce, toss well, and garnish with green onions before serving.
Yardlong Bean Curry with Coconut Milk
A creamy and aromatic curry made with yardlong beans and coconut milk, perfect for serving over brown rice or quinoa.
- 200g yardlong beans, cut into 2-inch pieces
- 1 can (400ml) coconut milk
- 1 tablespoon curry powder
- 1 onion, diced
- 2 cloves garlic, minced
- Salt to taste
- 1. In a pot, sauté diced onion and minced garlic until translucent.
- 2. Add curry powder and yardlong beans, stirring for 2 minutes.
- 3. Pour in coconut milk, bring to a simmer, and cook for 15 minutes. Season with salt before serving.
Yardlong Bean and Chickpea Stir-Fry
A hearty stir-fry combining yardlong beans and chickpeas, seasoned with spices for a nutritious and filling meal.
- 200g yardlong beans, cut into 2-inch pieces
- 1 can (400g) chickpeas, drained and rinsed
- 1 teaspoon cumin
- 1 teaspoon paprika
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Heat olive oil in a skillet and add cumin and paprika, stirring for 30 seconds.
- 2. Add yardlong beans and chickpeas, cooking for 8-10 minutes until heated through.
- 3. Season with salt and pepper before serving.
Grilled Yardlong Beans with Lemon Zest
Simple yet delicious grilled yardlong beans tossed with lemon zest and olive oil, perfect as a side dish or appetizer.
- 250g yardlong beans, trimmed
- 2 tablespoons olive oil
- Zest of 1 lemon
- Salt and pepper to taste
- 1. Preheat the grill to medium-high heat.
- 2. Toss yardlong beans with olive oil, lemon zest, salt, and pepper.
- 3. Grill for 5-7 minutes, turning occasionally, until tender and slightly charred.
Yardlong Bean and Egg Scramble
A nutritious breakfast scramble featuring yardlong beans and eggs, packed with protein and flavor to kickstart your day.
- 100g yardlong beans, chopped
- 4 eggs
- 2 tablespoons milk
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. In a bowl, whisk together eggs, milk, salt, and pepper.
- 2. Heat olive oil in a skillet, add chopped yardlong beans, and sauté for 3-4 minutes.
- 3. Pour in the egg mixture and cook, stirring gently, until eggs are set.
Yardlong Bean and Avocado Wrap
A healthy wrap filled with yardlong beans, creamy avocado, and fresh veggies, perfect for a quick lunch or snack.
- 100g yardlong beans, blanched
- 1 ripe avocado, mashed
- 2 whole wheat tortillas
- 1 tomato, sliced
- Salt and pepper to taste
- 1. Spread mashed avocado on each tortilla and sprinkle with salt and pepper.
- 2. Layer blanched yardlong beans and sliced tomato on top.
- 3. Roll the tortillas tightly, slice in half, and serve.
Yardlong Bean Soup with Lemon and Herbs
A light and refreshing soup made with yardlong beans, herbs, and a squeeze of lemon for a zesty flavor.
- 200g yardlong beans, chopped
- 4 cups vegetable broth
- 1 onion, diced
- 2 cloves garlic, minced
- Juice of 1 lemon
- Fresh herbs (parsley or cilantro) for garnish
- 1. In a pot, sauté onion and garlic until soft.
- 2. Add chopped yardlong beans and vegetable broth, bringing to a boil.
- 3. Simmer for 15 minutes, then stir in lemon juice and garnish with fresh herbs before serving.
Yardlong Bean and Brown Rice Pilaf
A wholesome pilaf combining yardlong beans and brown rice, flavored with spices and herbs for a satisfying side dish.
- 200g yardlong beans, chopped
- 1 cup brown rice
- 2 cups vegetable broth
- 1 teaspoon turmeric
- 1 tablespoon olive oil
- Salt to taste
- 1. In a pot, heat olive oil and add brown rice, toasting for 2 minutes.
- 2. Add vegetable broth, turmeric, and chopped yardlong beans, bringing to a boil.
- 3. Reduce heat, cover, and simmer for 40-45 minutes until rice is cooked and liquid is absorbed.
Frequently Asked Questions (FAQ)
What are yardlong beans?
Yardlong beans are a type of legume known for their long, slender pods, typically measuring up to 3 feet.
How do I cook yardlong beans?
They can be steamed, stir-fried, or added to soups and salads. Cooking helps reduce lectins.
Are yardlong beans nutritious?
Yes, they are low in calories and high in fiber, vitamins, and minerals.
Can I eat yardlong beans raw?
It's not recommended to eat them raw due to potential digestive issues from lectins.
How do I store yardlong beans?
Store them in a cool, dry place or refrigerate in a plastic bag 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?
Yes, they are rich in antioxidants and may help reduce inflammation.
Where can I buy yardlong beans?
They can be found in Asian grocery stores or farmers' markets.