The Versatile Yardlong Bean: A Nutritious and Delicious Addition to Your Diet

Yardlong beans, also known as snake beans, are a popular ingredient in many Asian cuisines. Despite their name, these legumes can grow up to two feet long and are packed with nutrients that offer various health benefits. Whether you're already a fan of yardlong beans or looking to try something new, read on to learn more about this versatile vegetable.

What are yardlong beans?

Yardlong beans (Vigna unguiculata subsp. sesquipedalis) are a type of legume that originated in Southeast Asia. As the name suggests, they can grow up to one yard (or three feet) long, although most yardlong beans sold in markets are around 18 inches in length. They have a slightly sweet and nutty flavor and a crunchy texture.

Nutritional value

Yardlong beans are low in calories and high in nutrients, making them an excellent addition to any healthy diet. A one-cup serving (100g) of cooked yardlong beans contains:

• Calories: 47
• Protein: 3 grams
• Fiber: 4 grams
• Vitamin C: 16% of the daily value (DV)
• Folate: 14% DV
• Vitamin K: 42% DV
• Iron: 8% DV

Health Benefits

Adding yardlong beans to your diet can provide numerous health benefits, such as:

• Promotes digestion: Yardlong beans contain a significant amount of fiber, which can promote digestive health and prevent constipation.
• Reduces risk of chronic diseases: Yardlong beans are rich in antioxidants that can help reduce the risk of chronic diseases like heart disease, cancer, and diabetes.
• Strengthens bones: Yardlong beans are high in vitamin K, which is essential for bone health and can reduce the risk of osteoporosis.
• Boosts immunity: Yardlong beans are a good source of vitamin C, which can strengthen the immune system and protect against infections.

How to prepare yardlong beans

Yardlong beans can be prepared in various ways, including:

• Stir-frying: Cut the yardlong beans into bite-sized pieces and stir-fry with garlic, ginger, and soy sauce for a quick and easy side dish.
• Cooking in soups: Add sliced yardlong beans to soups and stews for added nutrition and texture.
• Grilling: Marinate yardlong beans in olive oil and herbs before grilling them for a flavorful and healthy side dish.
• In salads: Chop yardlong beans into small pieces and add them to salads for extra crunch and nutrition.

Yardlong beans on a white background

Buying and storing yardlong beans

When buying yardlong beans, look for ones that are firm and smooth without any blemishes or discolorations. To store yardlong beans, wrap them in a damp towel or place them in a plastic bag and store them in the refrigerator for up to five days.

Fresh yard long beans on a white background

Yardlong beans are a nutritious and delicious addition to any diet. They are low in calories and high in nutrients like fiber, protein, and vitamins, making them an excellent choice for those looking to maintain a healthy lifestyle. Whether you're adding them to soups, stir-fries, or salads, yardlong beans are a versatile vegetable that can elevate any dish.

: Snake beans, Vigna unguiculata subsp. sesquipedalis, Legumes, Southeast Asia, Nutrition, Antioxidants.