Winged Beans (Mature Seeds) – Cooked, with Salt
Winged beans, specifically the mature seeds, offer a unique and nutrient-rich addition to your meals. When cooked and seasoned with salt, they provide a savory flavor and a variety of essential nutrients. This legume is known for its high protein content and low saturated fat levels, making it a healthy option for those looking to add more plant-based protein to their diet. The following is the detailed nutritional breakdown of cooked winged beans (mature seeds) with salt:
| Nutrient | Amount per Serving |
|---|---|
| Energy (kcal) | 147.0 kcal |
| Protein | 10.62 g |
| Total Fat | 5.84 g |
| Saturated Fat | 0.825 g |
| Carbohydrates | 14.94 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 142.0 mg |
| Iron | 4.33 mg |
| Magnesium | 54.0 mg |
| Phosphorus | 153.0 mg |
| Potassium | 280.0 mg |
| Sodium | 249.0 mg |
| Zinc | 1.44 mg |
| Copper | 0.773 mcg |
| Manganese | 1.199 mg |
| Selenium | 2.9 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.295 mg |
| Riboflavin (B2) | 0.129 mg |
| Niacin (B3) | 0.83 mg |
| Vitamin B6 | 0.047 mg |
| Folate (B9) | 10.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Winged beans are generally safe for most people, but as with any legume, individuals with legume allergies should avoid consumption. Ensure that any additional seasonings or cooking methods do not introduce allergens.
Dietary Preferences:
- Vegetarian: Suitable for vegetarian diets due to its plant-based protein content.
- Vegan: A great option for vegans, providing essential nutrients without animal products.
- Gluten-Free: Naturally gluten-free, making it ideal for those with gluten sensitivities or celiac disease.
- Low in Saturated Fat: This makes it a good choice for individuals aiming to maintain heart health or lower their saturated fat intake.
Cooking Tips:
Winged beans are versatile and can be added to a variety of dishes. They are particularly well-suited for curries, soups, and stir-fries. Their soft texture after cooking makes them an excellent addition to both savory and vegetarian meals. Seasoning with salt enhances their flavor, though you can experiment with herbs and spices to add depth and complexity to your dish.
Conclusion:
Cooked winged beans (mature seeds) with salt are a nutrient-packed legume that provides protein, essential minerals, and a variety of vitamins, while keeping fat content low. They’re perfect for those looking for a wholesome and hearty plant-based food option. With their health benefits, versatility, and rich flavor, winged beans make a delightful addition to your culinary repertoire.
