Nutritious Winged Bean Seeds: A Protein-Packed Superfood for Healthy Recipes
Winged Bean Seeds (Immature, Raw)
Description
Winged beans (Psophocarpus tetragonolobus), particularly in their immature, raw form, are a nutritional powerhouse, offering a delicate blend of protein, fiber, and essential minerals. With a mild flavor and slightly crunchy texture, these seeds are often used in various culinary applications, particularly in Southeast Asian cuisines. Known for their versatility, winged bean seeds can be incorporated into salads, stews, stir-fries, or even roasted for snacks, delivering a satisfying nutrient profile.
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 49 kcal |
| Protein | 6.95 g |
| Total Fat | 0.87 g |
| Saturated Fat | 0.238 g |
| Carbohydrate | 4.31 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 84 mg |
| Iron | 1.5 mg |
| Magnesium | 34 mg |
| Phosphorus | 37 mg |
| Potassium | 223 mg |
| Sodium | 4 mg |
| Zinc | 0.39 mg |
| Copper | 0.051 mcg |
| Manganese | 0.218 mg |
| Selenium | 1.5 mcg |
| Vitamin C | 18.3 mg |
| Thiamine (B1) | 0.14 mg |
| Riboflavin (B2) | 0.1 mg |
| Niacin (B3) | 0.9 mg |
| Vitamin B6 | 0.113 mg |
| Folate (B9) | 66 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Winged bean seeds are not commonly associated with allergens, but as with any legume, individuals with soy or peanut allergies should exercise caution and consult a healthcare provider before consumption, particularly if there is a history of legume sensitivities.
Dietary Preferences
- Vegan: Winged bean seeds are plant-based and fit seamlessly into vegan and vegetarian diets.
- Gluten-Free: Naturally free from gluten, winged bean seeds are a suitable option for those with celiac disease or gluten sensitivity.
- High Protein: With nearly 7g of protein per 100g serving, these seeds make an excellent protein source for those following a plant-based or high-protein diet.
- Low in Fat: The seeds are low in fat, making them a great option for individuals seeking a heart-healthy diet or those aiming to reduce overall fat intake.
Health Benefits & Usage Advice
Winged bean seeds are a fantastic addition to a balanced diet, providing a range of essential vitamins and minerals. Rich in protein, these seeds are a great alternative for plant-based meals, especially for those looking to increase their protein intake. The high levels of potassium, magnesium, and iron contribute to heart health, muscle function, and improved circulation, making winged bean seeds an ideal choice for those looking to enhance their overall wellness.
The seed’s content of vitamin C also supports immune health, while folate plays a key role in cell growth and tissue repair. The combination of magnesium and phosphorus is crucial for maintaining strong bones and teeth, making these seeds a great addition to a diet for those concerned with bone health.
Culinary Tips:
- In Soups and Stews: Winged bean seeds can be added to soups and stews to provide a hearty texture and nutritional boost.
- Stir-fries: Roast or sauté these seeds lightly with your favorite vegetables and a dash of soy sauce or seasoning for a quick, nutritious dish.
- Salads: Lightly cook or soak them to add a crunchy, protein-rich element to fresh salads.
- Smoothies: For a protein-packed smoothie, blend winged bean seeds with your choice of fruits and vegetables.
Conclusion
With their impressive nutritional content and versatility, winged bean seeds are a valuable addition to any diet. Whether you are looking to boost your protein intake, add variety to your meals, or enhance your overall nutrient profile, these raw, immature seeds offer a wealth of health benefits. Explore the culinary possibilities of winged beans and elevate your meals with this nutrient-dense, plant-based powerhouse.
