Yardlong Bean (Cooked, Blanched, Drained with Salt)
Yardlong beans, also known as Chinese long beans, are a versatile and nutritious vegetable that can be enjoyed in a variety of dishes. Often used in stir-fries, curries, and soups, they are a staple in many Asian cuisines. When prepared through cooking and blanching, and lightly seasoned with salt, they retain their crisp texture while offering a subtle sweetness that complements a range of flavors.
Nutritional Breakdown (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 47 kcal |
| Protein | 2.53 g |
| Total Fat | 0.1 g |
| Saturated Fat | 0.026 g |
| Carbohydrates | 9.17 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 44 mg |
| Iron | 0.98 mg |
| Magnesium | 42 mg |
| Phosphorus | 57 mg |
| Potassium | 290 mg |
| Sodium | 240 mg |
| Zinc | 0.36 mg |
| Copper | 0.047 mg |
| Manganese | 0.201 mg |
| Selenium | 1.5 mcg |
| Vitamin C | 16.2 mg |
| Thiamin (B1) | 0.085 mg |
| Riboflavin (B2) | 0.099 mg |
| Niacin (B3) | 0.63 mg |
| Vitamin B6 | 0.024 mg |
| Folate | 45 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 23 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
This dish is free from common allergens such as dairy, nuts, gluten, and soy. It is important to note that the dish may contain trace amounts of sodium due to the added salt. Those with high blood pressure or sodium sensitivity should adjust accordingly by reducing the amount of salt used during preparation.
Dietary Preferences
Yardlong beans, in this preparation method, are suitable for various dietary preferences, including:
- Vegan
- Vegetarian
- Gluten-Free
- Low-Calorie
- Low-Carb
They make an excellent addition to a balanced diet, especially for those looking to increase their intake of plant-based protein and essential micronutrients.
Advice
When cooking yardlong beans, it is essential not to overcook them. Blanching helps preserve their natural nutrients and vibrant color. If you wish to reduce the sodium content, consider using minimal or no salt during preparation, as the beans themselves are naturally flavorful.
Conclusion
Yardlong beans are a nutritious and versatile ingredient that can be easily incorporated into a variety of dishes. Rich in protein, vitamins, and minerals, they offer a range of health benefits while adding texture and flavor to your meals. Whether you enjoy them as a side dish, in a stir-fry, or in a fresh salad, they are sure to provide a satisfying and health-conscious option for any meal plan.
