Yardlong beans are a type of legume that are native to Southeast Asia. They are also known as Asparagus beans or Chinese Long beans. If you are looking for a healthy and delicious way to add more vegetables to your diet, yardlong beans are a great choice. One pound of yardlong beans that are cooked, boiled, and drained without salt contains 213 calories.

In addition to being low in calories, yardlong beans are also a great source of nutrients. They are high in protein, dietary fiber, vitamin C, vitamin A, calcium, and iron. They also contain antioxidants and other compounds that have been shown to have health benefits.

In this article, we'll explore some practical tips and strategies for incorporating yardlong beans into your diet, as well as some tasty recipes to try out!

Overview of Yardlong Beans

As mentioned, yardlong beans are a type of legume that are native to Southeast Asia. They are long, slender, and have a slightly curved shape. They can grow up to 2 feet long but are usually harvested when they are around 18 inches. Yardlong beans are low in calories but high in fiber, protein, vitamins, and minerals. They are also versatile and can be used in a variety of dishes, from soups and stir-fries to salads and wraps. In addition to their nutritional benefits, yardlong beans have been used in traditional medicine to treat a variety of ailments, such as diabetes, high blood pressure, and asthma.

Calories in Yardlong Beans

One pound of yardlong beans that are cooked, boiled, and drained without salt contains 213 calories. This makes them a great choice if you are trying to lose weight or maintain a healthy weight.

Macronutrients in Yardlong Beans

In addition to being low in calories, yardlong beans are also a great source of macronutrients, such as protein and fiber. One pound of yardlong beans contains 14 grams of protein and 18 grams of dietary fiber. Protein is essential for building and repairing tissues in the body and for maintaining a healthy immune system. Fiber is important for promoting digestive health and for reducing the risk of chronic diseases, such as heart disease, diabetes, and cancer. Yardlong beans are also low in fat and carbohydrates, making them a great choice for people who are watching their intake of these nutrients.

Micronutrients in Yardlong Beans

In addition to being high in macronutrients, yardlong beans are also a great source of micronutrients, such as vitamins and minerals. One pound of yardlong beans contains 404% of the daily value of vitamin C, 51% of the daily value of vitamin A, 35% of the daily value of calcium, and 52% of the daily value of iron. Vitamin C is important for promoting a healthy immune system and for helping the body absorb iron from plant-based foods. Vitamin A is important for promoting healthy vision and for promoting skin health. Calcium is important for promoting healthy bones and teeth. Iron is important for promoting healthy blood and for preventing anemia.

Health Benefits of Yardlong Beans

In addition to their nutritional benefits, yardlong beans have been shown to have health benefits. They contain antioxidants, such as flavonoids and phenolic acids, which have been shown to have anti-inflammatory and anti-cancer properties. Yardlong beans have also been shown to have anti-diabetic properties. They contain a compound called lectin, which can help regulate blood sugar levels and improve insulin sensitivity. Other potential health benefits of yardlong beans include improved digestion, reduced risk of heart disease, and improved bone health.

How to Cook Yardlong Beans

Yardlong beans are easy to cook and can be used in a variety of dishes. Here are some tips for cooking yardlong beans: Wash the beans and trim the ends. Cut them into bite-sized pieces or leave them whole, depending on your preference. Boil the beans for 5-7 minutes or until they are tender. Drain the beans and rinse them with cold water to stop the cooking process. You can then use them in a variety of dishes, such as stir-fries, soups, and salads.

Yardlong Bean Recipes

Yardlong beans can be used in a variety of dishes, from soups and stir-fries to salads and wraps. Here are some tasty recipes to try out: - Stir-fried yardlong beans with garlic and ginger - Yardlong bean and tomato salad with feta cheese

Yardlong Beans vs. Regular Green Beans

Yardlong beans are similar in appearance to regular green beans but have a slightly different taste and texture. They are slightly sweeter and have a crunchy texture. In terms of nutrition, yardlong beans are higher in protein, fiber, vitamin C, and iron than regular green beans. They are also lower in calories and fat.

Buying and Storing Yardlong Beans

Yardlong beans can be found at most health food stores and Asian markets. When buying yardlong beans, look for beans that are firm and unblemished. They should be deep green in color and free of brown spots or other discolorations. To store yardlong beans, wrap them in a damp paper towel and place them in a plastic bag. They can be stored in the refrigerator for up to 1 week.

Yardlong Bean Varieties

There are several different varieties of yardlong beans, including: - Red Noodle: deep red in color and slightly sweeter than green yardlong beans - Purple Podded: dark purple in color and slightly milder in flavor than green yardlong beans