Yardlong beans, also known as asparagus beans or Chinese long beans, are a type of vegetable commonly used in Chinese and Southeast Asian cuisine. One cup of sliced yardlong beans, without salt and cooked, contains 49 calories.
In addition to their low calorie count, yardlong beans are a good source of dietary fiber, protein, vitamin C, vitamin A, iron, and calcium.
In this article, we'll explore the various health benefits of yardlong beans, how to prepare them, and where to find them.
What are yardlong beans?
Yardlong beans are a type of legume that grow on vines and can grow up to 3 feet long. They are similar in appearance to green beans or snap peas, but are longer and thinner. They are a common ingredient in Chinese and Southeast Asian cuisine and can be eaten raw or cooked. Yardlong beans have a slightly sweet taste and a crunchy texture. They are packed with nutrients and are a great addition to any healthy diet.
How many calories are in 1 cup of sliced yardlong beans?
One cup of sliced yardlong beans, without salt and cooked, contains 49 calories. In addition to their low calorie count, yardlong beans are a good source of dietary fiber, protein, vitamin C, vitamin A, iron, and calcium.
What nutrients are in yardlong beans?
Yardlong beans are packed with nutrients, including dietary fiber, protein, vitamin C, vitamin A, iron, and calcium. One cup of sliced yardlong beans, without salt and cooked, contains 49 calories, 2 grams of dietary fiber, 4 grams of protein, 35% of your daily recommended intake of vitamin C, 12% of your daily recommended intake of vitamin A, 4% of your daily recommended intake of iron, and 4% of your daily recommended intake of calcium.
How can you prepare yardlong beans?
Yardlong beans can be cooked in a variety of ways, including stir-frying, boiling, steaming, or grilling. To stir-fry yardlong beans, heat a tablespoon of oil in a wok or large skillet over high heat. Add the sliced yardlong beans and stir-fry for 3-4 minutes, or until tender but still crisp. Season with salt, pepper, and other desired spices. Yardlong beans can also be added to soups, stews, and salads for a nutritious and flavorful addition.
What are the health benefits of eating yardlong beans?
Yardlong beans are a nutritious vegetable that offer a number of health benefits. Here are just a few:
- They are high in dietary fiber, which can help promote digestive health and prevent constipation.
- They are rich in vitamin C, which is important for immune system function and skin health.
- They contain iron, which is important for healthy blood and energy levels.
- They are a good source of calcium, which is essential for strong bones and teeth.
Are there any side effects to eating yardlong beans?
While yardlong beans are generally safe for most people to eat, there are a few potential side effects to be aware of. Some people may experience gas, bloating, or stomach upset after eating yardlong beans, especially if they are not used to eating high-fiber foods. Additionally, people who are allergic to legumes or beans should avoid eating yardlong beans.
How do yardlong beans compare to other vegetables?
Yardlong beans offer a unique combination of nutrients that make them an excellent addition to any healthy diet. Here is how they compare to some other common vegetables:
- Yardlong beans have more fiber and protein than green beans.
- They contain more calcium and iron than spinach.
- They are a great source of vitamin C, more so than bell peppers.
What is the recommended serving size for yardlong beans?
The ideal serving size of yardlong beans varies depending on your nutritional needs, but in general, one cup of sliced yardlong beans is a good serving size. To get the most nutritional benefit from yardlong beans, it's important to eat a variety of other fruits and vegetables as well.
Where can you buy yardlong beans?
Yardlong beans can be found at most Asian grocery stores or specialty markets. They may also be available at farmers markets or through online retailers.
How long do yardlong beans last?
Yardlong beans can be stored in the refrigerator for up to a week. To keep them fresh, store them in a plastic bag or container in the vegetable crisper drawer.
Yardlong beans offer a unique combination of nutrients that make them an excellent addition to any healthy diet.
5 FAQs About Yardlong Beans
1. What are yardlong beans?
Yardlong beans, also known as Chinese long beans or snake beans, are a type of legume native to Southeast Asia. They are typically both longer and thinner than traditional green beans, and have a slightly chewy texture and mild flavor.
2. How are yardlong beans typically prepared?
Yardlong beans can be prepared in a variety of ways, including steaming, stir-frying, boiling, and grilling. They are often used in Asian cuisine, and pair well with spicy and savory flavors.
3. What are the nutritional benefits of yardlong beans?
Yardlong beans are a good source of fiber, protein, and vitamins C and A. They also contain several minerals, including iron and calcium.
4. Are there any potential health risks associated with eating yardlong beans?
While yardlong beans are generally safe to eat, consuming large quantities may lead to an upset stomach or diarrhea. Additionally, individuals with a history of kidney stones should consume yardlong beans in moderation, as they contain oxalates.
5. Where can I find yardlong beans?
Yardlong beans may be found at specialty Asian markets, as well as some farmers markets and grocery stores. You can also consider growing your own yardlong beans, as they are relatively easy to cultivate and can thrive in a variety of climates.