Yardlong beans are a popular vegetable in many Asian countries, and are gaining popularity in the Western world due to their unique taste and nutritional benefits. 100 g of yardlong beans (without salt, drained, cooked, boiled) contains just 47 calories, making it a great addition to any diet.
Apart from being low in calories, yardlong beans are a great source of dietary fiber, protein, and vitamins such as Vitamin C, Vitamin A, and folate. It is also rich in antioxidants, helping you fight against disease and maintain good health.
In this article, we'll explore the nutritional information, health benefits, cooking tips, and different varieties of yardlong beans, helping you learn everything you need to know about this versatile vegetable.
As mentioned earlier, 100 g of yardlong beans contains only 47 calories, making it the perfect addition to a weight loss diet. It is also low in fat and cholesterol. Furthermore, yardlong beans are a great source of protein, dietary fiber, and various essential vitamins and minerals. In fact, 100 g of yardlong beans contains 3 grams of dietary fiber, which is around 12% of your recommended daily intake. Fiber is important for digestive health, helping you feel fuller for longer and reducing the risk of constipation and other digestive issues. Yardlong beans are also rich in antioxidants, which help protect your cells from damage caused by free radicals. The vegetable is a good source of Vitamin C, an important nutrient that helps boost your immune system and fight against disease.
Health Benefits of 100 G Yardlong Beans
Apart from being nutritionally dense, yardlong beans offer several health benefits. For example, the fiber in yardlong beans can help regulate your blood sugar levels, making it a great option for people with diabetes. Moreover, the vegetable has been shown to have cholesterol-lowering properties, helping reduce the risk of heart disease. Yardlong beans are also rich in potassium and magnesium, two minerals that help regulate blood pressure and maintain good heart health. In addition to this, yardlong beans are believed to have anti-cancer properties. Studies have shown that the antioxidants present in the vegetable can help protect your cells against damage and reduce the risk of cancer.
Cooking Tips for 100 G Yardlong Beans
Yardlong beans can be incorporated into various dishes, making it a versatile vegetable to cook with. To prepare yardlong beans, start by washing them thoroughly and trimming the ends. They can then be boiled, steamed, stir-fried, or baked. When boiled, yardlong beans should be cooked for around 10-15 minutes, or until they are tender but still retain their crunchiness. They can then be added to stir-fries or salads, or simply eaten as a side dish. When stir-frying, yardlong beans are best cooked in a hot wok or skillet with some oil and spices. Cook for around 5-7 minutes, or until tender and slightly charred.
Yardlong Beans- A Versatile Veggie
Yardlong beans can be used in a variety of dishes and cuisines, making it a versatile vegetable to include in your diet. In Asian cuisine, they are commonly used in dishes such as stir-fries, curries, and soups. In Western cuisine, yardlong beans can be added to salads and pastas, or used as a healthy and flavorful side dish. The vegetable is known for its unique taste and texture, making it a great addition to any meal.
Different Varieties of Yardlong Beans
Yardlong beans come in several different varieties, each with its own unique flavor and texture. The Chinese variety, also known as 'asparagus bean', is the most common type of yardlong bean and is widely used in Asian cuisine. The red noodle bean, as the name suggests, is a type of yardlong bean that has red-colored beans and a slightly sweeter taste. It is commonly found in Chinese markets and is becoming increasingly popular in Western cuisine. Other varieties of yardlong beans include the purple-podded bean, Thai bean, and Filipino bean, each with its own distinct taste and texture.
Where to Find Yardlong Beans?
Yardlong beans can be found in most Asian markets, as well as in larger supermarkets and grocery stores. The vegetable is usually sold in bundles or as loose pods. When purchasing yardlong beans, look for fresh, crisp pods that are free from blemishes or signs of damage. If you can't find yardlong beans in your local store, you can also try growing them in your garden. Yardlong beans are easy to grow and require minimal care and maintenance.
Yardlong Beans: A Good Source of Fiber
As mentioned earlier, yardlong beans are a great source of dietary fiber, which is essential for digestive health. Fiber helps regulate bowel movements, reduce the risk of constipation, and promote the growth of healthy gut bacteria. In addition to this, fiber has also been shown to help lower cholesterol levels and reduce the risk of heart disease and stroke.
How to Store 100 G Yardlong Beans?
Fresh yardlong beans can be stored in a plastic bag or container in the refrigerator for up to 5 days. Before refrigerating, make sure to wash the beans thoroughly and pat them dry. This will help prevent moisture buildup and extend the shelf life of the vegetable. If you have leftover yardlong beans, they can also be blanched and frozen for later use.
Yardlong Beans: A Vegetarian Delight
Yardlong beans are a great source of plant-based protein, making it an excellent addition to a vegetarian or vegan diet. It is also low in fat and high in essential vitamins and minerals, making it a great choice for those looking to boost their nutrient intake.
Yardlong Beans: An Economical Option
Yardlong beans are an economical option for those looking to eat healthy on a budget. The vegetable is cheaper than many other types of fresh produce and is readily available in most markets. Furthermore, yardlong beans are nutritionally dense, making it a cost-effective way to boost your nutrient intake without breaking the bank.
FAQs about 100 G Yardlong Beans (Without Salt, Drained, Cooked, Boiled)
1. What are yardlong beans?
Yardlong beans (also known as Chinese long beans) are a type of legume that are commonly used in Asian cooking. They are long and slender, with a mild flavor and slightly crunchy texture.
2. How are yardlong beans prepared?
Yardlong beans can be stir-fried, boiled, steamed, or added to soups and stews. They are often paired with other vegetables and meats for added flavor and nutrition.
3. What are the nutritional benefits of yardlong beans?
Yardlong beans are low in calories and high in fiber, protein, and vitamins and minerals such as vitamin C, vitamin A, iron, and potassium. They are also a good source of antioxidants and can help to support a healthy immune system.
4. Are there any health risks associated with yardlong beans?
In general, yardlong beans are considered safe to consume for most people. However, like all legumes, they contain oligosaccharides, a type of carbohydrate that can cause digestive discomfort in some individuals. Soaking, cooking, or fermenting the beans can help to reduce the levels of oligosaccharides and make them easier to digest.
5. Where can I buy yardlong beans?
Yardlong beans can be found at most Asian markets and some specialty supermarkets. They may also be available at farmers markets during the growing season. Look for fresh, vibrant beans that are free of blemishes and discoloration.