Yardlong Bean (Cooked, Blanched, Dried with No Salt)
Yardlong beans, often known as Vigna unguiculata, are a versatile and nutritious vegetable, particularly popular in Asian cuisines. When cooked, blanched, and dried without any added salt, these beans retain a considerable amount of their nutritional benefits while offering a light, crisp texture. They are commonly used in soups, stews, stir-fries, and salads. Here’s a detailed look at the nutritional profile of yardlong beans:
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 47 kcal |
| Protein | 2.53 g |
| Total Fat | 0.1 g |
| Saturated Fat | 0.026 g |
| Carbohydrates | 9.18 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 44.0 mg |
| Iron | 0.98 mg |
| Magnesium | 42.0 mg |
| Phosphorus | 57.0 mg |
| Potassium | 290.0 mg |
| Sodium | 4.0 mg |
| Zinc | 0.36 mg |
| Copper | 0.047 mg |
| Manganese | 0.201 mg |
| Selenium | 1.5 mcg |
| Vitamin C | 16.2 mg |
| Thiamin (Vitamin B1) | 0.085 mg |
| Riboflavin (Vitamin B2) | 0.099 mg |
| Niacin (Vitamin B3) | 0.63 mg |
| Vitamin B6 | 0.024 mg |
| Folate (Vitamin B9) | 45.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 23.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Yardlong beans are naturally allergen-free and do not contain common allergens such as gluten, dairy, or nuts. However, those with sensitivities to legumes should consult a healthcare provider before consumption.
Dietary Preferences:
- Vegan-Friendly: Yardlong beans are an excellent addition to plant-based diets, providing essential nutrients such as protein, fiber, and vitamins.
- Gluten-Free: Naturally free of gluten, yardlong beans are suitable for individuals with gluten sensitivity or celiac disease.
- Low in Fat: With only 0.1g of fat per 100g, these beans make a great choice for those following low-fat or heart-healthy diets.
- Low in Sodium: At only 4mg of sodium per 100g, yardlong beans are a good option for individuals on sodium-restricted diets.
- Diabetic-Friendly: The relatively low carbohydrate content and the absence of added sugars make yardlong beans a diabetic-friendly choice when consumed in moderation.
Cooking Tips and Advice:
Yardlong beans can be cooked in a variety of ways to suit your dishes. Here are a few ideas:
- Stir-Fry: Quick and easy, stir-frying yardlong beans with other vegetables and proteins makes for a delicious, nutrient-packed meal.
- Soup and Stews: Add them to your favorite soups for extra texture and nutrition.
- Salads: After blanching, toss them into fresh salads for a crunchy, fresh addition.
- Pickled: Blanched and pickled yardlong beans are a great side dish or condiment, adding a tangy flavor to any meal.
Health Benefits:
Yardlong beans are a rich source of essential vitamins and minerals, including potassium, magnesium, and vitamin C. Potassium is vital for maintaining healthy blood pressure levels, while magnesium supports muscle and nerve function. Additionally, the iron content of these beans helps maintain healthy red blood cells, and the vitamin C provides antioxidant benefits, helping to protect cells from oxidative stress.
These beans are also a good source of plant-based protein, making them a valuable addition to vegetarian and vegan diets. Though low in fat and sugar, they provide a hearty serving of complex carbohydrates, giving you long-lasting energy without spiking blood sugar levels.
Conclusion:
Yardlong beans (cooked, blanched, and dried without salt) are a highly nutritious and versatile ingredient that can complement a variety of meals. They offer a wealth of essential nutrients, including protein, vitamins, and minerals, all while being low in calories and fat. Whether you’re looking to enhance your meals with a healthy vegetable or searching for a gluten-free and vegan-friendly option, yardlong beans are a great choice for any diet.
