Purple Yardlong Beans
Vigna unguiculata subsp. sesquipedalisClinical Encyclopedia
Purple yardlong beans are a vibrant variety of the common yardlong bean, known for their elongated shape and rich purple color. They are low in calories and high in fiber, 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 vibrant color and nutritional value. Can also be added to salads or soups.
Smart Selection & Storage
Choose firm, vibrant purple pods without blemishes or soft spots for the best quality.
Keep them in a plastic bag in the refrigerator to maintain freshness for up to a week.
Myths vs Realities
MythYardlong beans are only for Asian cuisine.+
MythAll beans are unhealthy raw.+
MythPurple yardlong beans are less nutritious than green ones.+
Healthy Recipes
Stir-Fried Purple Yardlong Beans with Garlic and Ginger
A vibrant and flavorful stir-fry that highlights the unique taste of purple yardlong beans, complemented by aromatic garlic and ginger.
- 200g purple yardlong beans, trimmed and cut into 2-inch pieces
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1 tablespoon soy sauce
- 1 teaspoon sesame oil
- Salt and pepper to taste
- 1. Heat olive oil in a large skillet over medium heat.
- 2. Add minced garlic and grated ginger, sautéing until fragrant.
- 3. Add the purple yardlong beans, soy sauce, and sesame oil, stir-frying for about 5-7 minutes until tender-crisp. Season with salt and pepper before serving.
Purple Yardlong Bean Salad with Quinoa and Feta
A refreshing salad combining nutty quinoa, crunchy purple yardlong beans, and creamy feta cheese, perfect for a light lunch.
- 100g purple yardlong beans, blanched and chopped
- 1 cup cooked quinoa
- 100g feta cheese, crumbled
- 1/2 cup cherry tomatoes, halved
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked quinoa, blanched purple yardlong beans, cherry tomatoes, and crumbled feta.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Drizzle the dressing over the salad, toss gently, and serve chilled.
Roasted Purple Yardlong Beans with Spiced Tahini Sauce
Oven-roasted purple yardlong beans served with a rich and nutty spiced tahini sauce, making for a delicious and healthy side dish.
- 250g purple yardlong beans, trimmed
- 2 tablespoons olive oil
- Salt and pepper to taste
- 3 tablespoons tahini
- 1 tablespoon lemon juice
- 1 teaspoon cumin
- Water to thin
- 1. Preheat the oven to 200°C (400°F). Toss the purple yardlong beans with olive oil, salt, and pepper, then spread them on a baking sheet.
- 2. Roast for 15-20 minutes until tender and slightly crispy.
- 3. In a bowl, mix tahini, lemon juice, cumin, and enough water to reach desired consistency. Serve the roasted beans drizzled with tahini sauce.
Purple Yardlong Bean and Chickpea Curry
A hearty and nutritious curry featuring purple yardlong beans and chickpeas, simmered in a fragrant coconut milk sauce.
- 200g purple yardlong beans, cut into 2-inch pieces
- 1 can (400ml) coconut milk
- 1 can (400g) chickpeas, drained and rinsed
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon curry powder
- Salt to taste
- 1. In a pot, sauté chopped onion and minced garlic until translucent.
- 2. Add curry powder and stir for 1 minute, then add coconut milk, chickpeas, and purple yardlong beans.
- 3. Simmer for 15-20 minutes until the beans are tender. Season with salt and serve with rice.
Grilled Purple Yardlong Beans with Lemon Zest
Simple yet delicious grilled purple yardlong beans, enhanced with fresh lemon zest for a zesty finish.
- 200g purple yardlong beans, trimmed
- 2 tablespoons olive oil
- Zest of 1 lemon
- Salt and pepper to taste
- 1. Preheat the grill to medium-high heat. Toss the purple yardlong beans with olive oil, lemon zest, salt, and pepper.
- 2. Place the beans on the grill and cook for about 5-7 minutes, turning occasionally until charred and tender.
- 3. Serve immediately as a side dish or appetizer.
Purple Yardlong Bean and Tofu Stir-Fry
A protein-packed stir-fry featuring purple yardlong beans and tofu, tossed in a savory soy sauce blend.
- 200g purple yardlong beans, cut into 2-inch pieces
- 200g firm tofu, cubed
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 1. Heat olive oil in a skillet over medium heat, add cubed tofu, and cook until golden brown.
- 2. Add purple yardlong beans, soy sauce, sesame oil, garlic powder, salt, and pepper. Stir-fry for 5-7 minutes until the beans are tender.
- 3. Serve hot over brown rice or quinoa.
Purple Yardlong Bean and Avocado Wrap
A nutritious wrap filled with fresh purple yardlong beans, creamy avocado, and crunchy veggies for a satisfying meal.
- 100g purple yardlong beans, blanched and sliced
- 1 ripe avocado, mashed
- 2 whole grain tortillas
- 1/2 cup shredded carrots
- 1/2 cup spinach leaves
- Salt and pepper to taste
- 1. Spread mashed avocado evenly on each tortilla, then layer with blanched purple yardlong beans, shredded carrots, and spinach.
- 2. Season with salt and pepper, then roll tightly and slice in half.
- 3. Serve immediately or wrap in foil for a healthy on-the-go meal.
Purple Yardlong Bean and Egg Scramble
A protein-rich breakfast scramble featuring purple yardlong beans and eggs, perfect for starting your day right.
- 100g purple yardlong beans, chopped
- 4 eggs
- 2 tablespoons milk
- 1 tablespoon olive oil
- Salt and pepper to taste
- Fresh herbs for garnish
- 1. In a bowl, whisk together eggs, milk, salt, and pepper.
- 2. Heat olive oil in a skillet over medium heat, add chopped purple yardlong beans, and sauté for 3-4 minutes.
- 3. Pour in the egg mixture and scramble until cooked through. Garnish with fresh herbs before serving.
Purple Yardlong Bean and Sweet Potato Hash
A hearty and colorful hash made with roasted sweet potatoes and sautéed purple yardlong beans, perfect for brunch.
- 200g purple yardlong beans, chopped
- 1 large sweet potato, diced
- 2 tablespoons olive oil
- 1 teaspoon paprika
- Salt and pepper to taste
- Fresh parsley for garnish
- 1. Preheat the oven to 200°C (400°F). Toss diced sweet potatoes with olive oil, paprika, salt, and pepper, then roast for 25 minutes.
- 2. In a skillet, sauté chopped purple yardlong beans until tender.
- 3. Combine roasted sweet potatoes and sautéed beans, garnish with parsley, and serve warm.
Purple Yardlong Bean and Lentil Soup
A nourishing soup packed with protein-rich lentils and vibrant purple yardlong beans, perfect for a cozy meal.
- 200g purple 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 large pot, sauté onion and carrots until softened.
- 2. Add lentils, chopped purple yardlong beans, vegetable broth, cumin, salt, and pepper.
- 3. Bring to a boil, then reduce heat and simmer for 25-30 minutes until lentils are tender. Serve hot.
Frequently Asked Questions (FAQ)
What are yardlong beans?
Yardlong beans are a variety of cowpeas, known for their long, slender pods that can grow up to 3 feet in length.
How do I cook yardlong beans?
They can be steamed, stir-fried, or boiled. It's best to cut them into shorter pieces for even cooking.
Are yardlong beans nutritious?
Yes, they are low in calories and high in fiber, vitamins, and minerals, making them a healthy choice.
Can I eat yardlong beans raw?
While they can be eaten raw, it's recommended to cook them to eliminate lectins that can cause digestive issues.
How do I store yardlong beans?
Store them in a plastic bag in the refrigerator, where they can last 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 antioxidants and may help reduce inflammation and support heart health.
Where can I buy yardlong beans?
They can be found in Asian grocery stores or farmers' markets, especially in regions where they are grown.