Winged Beans, also known as Goa beans, are a nutritious and flavorful legume that is gaining popularity around the world. 100 g of boiled Immature Seeds of winged beans with salt and drained contain around 37 calories, making them a low-calorie food that can be easily incorporated into a healthy diet.
In addition to being low in calories, Winged Beans are also high in essential minerals such as potassium, iron, and calcium. They are also a good source of vitamins like vitamin C and vitamin A. Winged beans are protein and fiber-rich, making them a great food option for people who are looking to improve their gut health.
In this article, we'll explore the nutrient content of Winged Beans, their health benefits, and some easy-to-make delicious recipes using winged beans.
Calorie Content of Winged Beans
As mentioned earlier, 100 g of boiled Immature Seeds of Winged Beans with salt and drained contain around 37 calories. This makes them a great option for people who are looking to lose weight or maintain a healthy weight without compromising on nutrition.
Mineral Content of Winged Beans
Winged Beans are packed with essential minerals that are vital for maintaining optimal health. 100 g of winged beans provide around 19% of the daily recommended intake of potassium, 13% of iron, and 9% of calcium. These minerals are important for a range of bodily functions including muscle contraction, bone health, and blood pressure regulation.
Vitamin Content of Winged Beans
Winged Beans are a good source of vitamins like vitamin C and vitamin A. 100 g of winged beans provide around 18% of the daily recommended intake of vitamin C and 15% of vitamin A. Vitamin C is important for maintaining a healthy immune system, while vitamin A is essential for eye health and skin health.
Protein Content of Winged Beans
Winged Beans are a great plant-based protein source. 100 g of winged beans contain around 4 g of protein. Protein is essential for muscle repair and growth, and it also helps to keep you feeling fuller for longer periods of time.
Fiber Content of Winged Beans
Winged Beans are rich in fiber, with 100 g of winged beans providing around 3 g of fiber. Fiber is important for maintaining healthy digestion and regulating blood sugar levels. It can also help to reduce cholesterol levels and promote feelings of fullness.
Carbohydrate Content of Winged Beans
100 g of Winged Beans contain around 7 g of carbohydrates, with around 1 g coming from sugar. Winged beans are a low-carbohydrate food and can be a great option for people who are following a low-carb or keto diet.
Fat Content of Winged Beans
Winged Beans are a low-fat food, with 100 g of winged beans containing around 0.5 g of fat. This makes them a great option for people who are looking to reduce their fat intake.
Cooking Tips for Winged Beans
Winged Beans can be easily incorporated into a range of dishes. They can be boiled or steamed and used in salads, stir-fries, soups, and stews. Here are some quick tips for cooking and preparing winged beans: 1. Wash the beans thoroughly and remove any strings or tough ends. 2. Boil or steam the beans until they are tender, but not mushy. This usually takes around 5-7 minutes.
Health Benefits of Winged Beans
Winged Beans have a range of health benefits due to their nutrient-dense profile. Here are some of the key health benefits associated with winged beans: 1. Promotes Digestive Health: The fiber content in winged beans can help to promote healthy digestion and reduce the risk of constipation. 2. Reduces Cholesterol Levels: The fiber and plant-based proteins in winged beans have been shown to help lower cholesterol levels and reduce the risk of heart disease.
Recipes using Winged Beans
Winged Beans can be used in a range of delicious recipes. Here are some easy-to-make recipes using winged beans: 1. Winged Bean Salad: Toss cooked winged beans with chopped tomatoes, red onion, and a simple vinaigrette for a refreshing and healthy salad. 2. Stir-fried Winged Beans: Stir-fry winged beans with garlic, ginger, and your favorite protein for a quick and flavorful meal.
5 FAQs about 100 g of Winged Beans
1. What are winged beans?
Winged beans, also known as asparagus pea or goa bean, are a tropical legume that is native to Indonesia. It is commonly consumed in Southeast Asian countries and is used in various dishes like soups, salads, casseroles, and stir-fries.
2. What are the nutritional benefits of winged beans?
Winged beans are a good source of nutrients like protein, dietary fiber, vitamins, and minerals like iron and potassium. They are also low in calories which makes them a great addition to the diet for weight management. Moreover, winged beans are also known for their diuretic and laxative effects which can be beneficial for digestive health.
3. How can winged beans be prepared?
Winged beans can be cooked in a variety of ways such as boiling, steaming, stir-frying, or grilling. They are also commonly used in salads, soups, and curries. In addition, they can be made into a puree or paste and used as a condiment or sauce.
4. Are winged beans safe to consume for everyone?
While winged beans are generally safe to eat, some people may experience allergic reactions to them. Additionally, consumption of large quantities of raw or uncooked winged beans may result in symptoms like nausea, vomiting, and diarrhea due to the presence of certain enzymes that need to be cooked out.
5. Where can I find winged beans?
Winged beans can be found in specialty Asian markets or health food stores. Some larger grocery stores may also carry them in the produce section. In some regions, they can also be grown in home gardens.