Winged Bean (Immature Seeds, Cooked, Blood Drained, Without Salt)
Winged beans, also known for their edible pods, are a nutrient-dense food that offers a unique combination of protein, essential vitamins, and minerals. When prepared by cooking the immature seeds and draining the blood without salt, they become a wholesome addition to various dishes. These beans can be enjoyed in a variety of culinary applications, whether tossed into salads, blended into stews, or incorporated into vegetable stir-fries. Below is the nutritional breakdown and health benefits associated with these versatile legumes.
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 38 kcal |
| Protein | 5.31 g |
| Total Fat | 0.66 g |
| Saturated Fat | 0.181 g |
| Carbohydrates | 3.21 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 61.0 mg |
| Iron | 1.09 mg |
| Magnesium | 30 mg |
| Phosphorus | 25.0 mg |
| Potassium | 274.0 mg |
| Sodium | 4.0 mg |
| Zinc | 0.28 mg |
| Copper | 0.037 mg |
| Manganese | 0.158 mg |
| Selenium | 1.1 mcg |
| Vitamin C | 9.8 mg |
| Thiamine (Vitamin B1) | 0.086 mg |
| Riboflavin (Vitamin B2) | 0.072 mg |
| Niacin (Vitamin B3) | 0.652 mg |
| Vitamin B6 | 0.082 mg |
| Folate | 35.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 4.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Winged beans are a rare allergen, but individuals with legume allergies (such as soy or peanuts) should exercise caution. Always consult a healthcare provider if you are uncertain about food sensitivities.
Dietary Preferences:
- Vegetarian: Yes
- Vegan: Yes
- Gluten-Free: Yes
- Dairy-Free: Yes
- Low-Carb: Yes
- High-Protein: Yes
Health Benefits:
Winged beans offer a fantastic source of plant-based protein, making them an excellent choice for vegetarians and vegans seeking to boost their protein intake. With high levels of potassium and magnesium, they can contribute to maintaining healthy blood pressure levels and support proper muscle function. Additionally, they are rich in essential vitamins like Vitamin C, which plays a vital role in immune function, and B-vitamins that help with energy metabolism.
The relatively low fat content, combined with a moderate carbohydrate level, makes winged beans a great option for anyone looking to maintain a balanced diet. They are also a good source of calcium and iron, crucial for bone health and oxygen transport, respectively.
Cooking Tips:
Winged beans can be incorporated into your meals in a variety of ways. Consider adding them to soups, stir-fries, or salads for an extra protein punch. They pair well with other legumes, grains, and leafy greens, providing a complete and nutrient-rich meal. When using winged beans, ensure they are well-cooked to enhance their texture and flavor.
Conclusion:
Winged beans are an incredibly versatile and nutrient-dense food that can enhance the flavor and nutritional value of any meal. Their impressive profile of vitamins, minerals, and protein makes them a valuable addition to a healthy, balanced diet. Whether you are looking to boost your intake of plant-based protein or seeking a new ingredient to experiment with in the kitchen, winged beans are an excellent choice for culinary exploration.
