Yardlong Beans
Vigna unguiculata subsp. sesquipedalisClinical Encyclopedia
Yardlong Beans provides 47 kcal, 2.5g of protein, 10.5g 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 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
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 overcooking to preserve their crisp texture.
Smart Selection & Storage
Choose firm, bright green pods without blemishes or 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
Healthy Recipes
Yardlong Bean Stir-Fry with Quinoa
A vibrant stir-fry featuring yardlong beans and colorful vegetables, served over protein-packed quinoa for a nutritious meal.
- 1 cup cooked quinoa
- 200g yardlong beans, trimmed and cut into 2-inch pieces
- 1 red bell pepper, sliced
- 1 carrot, julienned
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 2 tablespoons soy sauce
- 1 teaspoon sesame oil
- Sesame seeds for garnish
- 1. Heat olive oil in a large skillet over medium heat and sauté garlic until fragrant.
- 2. Add yardlong beans, bell pepper, and carrot; stir-fry for 5-7 minutes until tender-crisp.
- 3. Stir in cooked quinoa, soy sauce, and sesame oil; cook for an additional 2 minutes and serve garnished with sesame seeds.
Yardlong Bean Salad with Avocado Dressing
A refreshing salad combining crisp yardlong beans with a creamy avocado dressing, perfect for a light lunch.
- 150g yardlong beans, blanched and chopped
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 ripe avocado
- 2 tablespoons lime juice
- Salt and pepper to taste
- Fresh cilantro for garnish
- 1. In a blender, combine avocado, lime juice, salt, and pepper; blend until smooth.
- 2. In a large bowl, mix yardlong beans, cherry tomatoes, and cucumber.
- 3. Drizzle avocado dressing over the salad, toss gently, and garnish with fresh cilantro.
Spicy Yardlong Bean and Tofu Curry
A hearty and spicy curry featuring yardlong beans and tofu, simmered in a coconut milk base 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 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Fresh basil for garnish
- 1. Heat olive oil in a pot and sauté onion and garlic until translucent.
- 2. Stir in red curry paste and cook for 1 minute, then add coconut milk and yardlong beans.
- 3. Add tofu and simmer for 15 minutes; serve hot garnished with fresh basil.
Yardlong Bean and Chickpea Buddha Bowl
A nourishing Buddha bowl filled with yardlong beans, chickpeas, and a variety of fresh vegetables, drizzled with tahini dressing.
- 150g yardlong beans, steamed
- 1 cup canned chickpeas, rinsed and drained
- 1 cup cooked brown rice
- 1 carrot, grated
- 1/2 cup radishes, sliced
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- Salt to taste
- 1. In a bowl, combine tahini, lemon juice, and salt to create the dressing.
- 2. Layer cooked brown rice, chickpeas, yardlong beans, grated carrot, and radishes in a bowl.
- 3. Drizzle with tahini dressing and serve immediately.
Yardlong Bean and Egg Frittata
A protein-rich frittata packed with yardlong beans and herbs, perfect for a healthy breakfast or brunch.
- 200g yardlong beans, chopped
- 6 eggs
- 1/2 cup milk
- 1/4 cup feta cheese, crumbled
- 1 tablespoon olive oil
- Salt and pepper to taste
- Fresh parsley for garnish
- 1. Preheat the oven to 180°C (350°F).
- 2. In an oven-safe skillet, heat olive oil and sauté yardlong beans for 5 minutes.
- 3. Whisk together eggs, milk, salt, and pepper; pour over the beans, sprinkle with feta, and bake for 20 minutes until set.
Grilled Yardlong Beans with Lemon Zest
Simple yet flavorful grilled yardlong beans tossed with lemon zest and olive oil, making a perfect side dish.
- 250g yardlong beans, trimmed
- 2 tablespoons olive oil
- Zest of 1 lemon
- Salt and pepper to taste
- Lemon wedges for serving
- 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 until tender and slightly charred; serve with lemon wedges.
Yardlong Bean and Shrimp Stir-Fry
A quick and healthy stir-fry featuring yardlong beans and shrimp, tossed in a garlic-ginger sauce.
- 200g yardlong beans, cut into 2-inch pieces
- 200g shrimp, peeled and deveined
- 2 cloves garlic, minced
- 1 tablespoon ginger, minced
- 2 tablespoons soy sauce
- 1 tablespoon olive oil
- Chopped green onions for garnish
- 1. Heat olive oil in a skillet and sauté garlic and ginger until fragrant.
- 2. Add shrimp and cook until pink, then add yardlong beans and soy sauce.
- 3. Stir-fry for 5-7 minutes until beans are tender; garnish with green onions.
Yardlong Bean and Sweet Potato Hash
A colorful hash made with yardlong beans and sweet potatoes, perfect for a hearty breakfast or brunch.
- 200g sweet potatoes, diced
- 150g yardlong beans, chopped
- 1 onion, diced
- 2 tablespoons olive oil
- Salt and pepper to taste
- Fresh herbs for garnish
- 1. In a large skillet, heat olive oil and sauté onion until translucent.
- 2. Add sweet potatoes and cook until tender, then stir in yardlong beans.
- 3. Season with salt and pepper, cook for an additional 5 minutes, and garnish with fresh herbs.
Yardlong Bean and Tomato Pasta
A light and healthy pasta dish featuring yardlong beans and cherry tomatoes in a garlic olive oil sauce.
- 200g whole wheat pasta
- 150g yardlong beans, cut into 2-inch pieces
- 1 cup cherry tomatoes, halved
- 3 cloves garlic, minced
- 2 tablespoons olive oil
- Salt and pepper to taste
- Fresh basil for garnish
- 1. Cook pasta according to package instructions; drain and set aside.
- 2. In a skillet, heat olive oil and sauté garlic until fragrant, then add yardlong beans and cherry tomatoes.
- 3. Toss in cooked pasta, season with salt and pepper, and garnish with fresh basil before serving.
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?
While they can be eaten raw, cooking them is recommended to reduce lectins.
How do you 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.
Do yardlong beans have any health benefits?
Yes, they are rich in antioxidants and support digestive health.
Are there any side effects of eating yardlong beans?
Excessive consumption may cause digestive issues due to their fiber content.