Yard long beans (Kacang Panjang) nutrition facts

Posted on September 11, 2014 · Posted in Blog, General, Personal

Chewy and flavorful yard long beans, also known as Chinese snake beans, are closely related to black-eyed peas. Its immature, tender, edible pods are one of the most popular greens used in the Philippines, and other East Asian cuisines. The beans are also grown in small scales in the home gardens in Southern United states, West-Indies as well as in the Mediterranean regions.

The yard long pods are actually legumes belonging to the Fabaceae family. The beans were thought to have originated in southern Chinese Yunnan province. Scientific name: Vigna unguiculata, sub. sesquipedalis.Some of the common names include asparagus-bean, string-bean  or Chinese snake beans. The beans in general recognized by local names as bora (West Indies), dau gok (China), pole sitao (Philippines), etc.

asparagus yard long bean yard long bean plant
Yard long bean pods.
Photo courtesy: scott.zona.
Yardlong bean pods in a home garden.
Photocourtesy
:gardengrrl

 

Yard-long bean is a fast growing annual plant; require trellis to support its growth. Dwarf and tall, climbing varieties exist. Depending upon the cultivar type, it bears blue to violet flowers after about 6-10 weeks of seedling. Numerous pencil thin, tender, light-green, flexible-textured pods appear after about another two to four weeks following flowering. These fleshy, pendulous pods are usually harvested while they are immature and eaten as green vegetables. The pods vary in length that ranges from 30 to 80 cm.

As in other bean varieties, harvesting may not be a time-guided event. The pods usually harvested early for young, immature beans, or they may be left on the shrub to dry-out for obtaining dried beans.

Health benefits of yard long beans

  • Yard-long beans are one of the ancient cultivated crops. Young, immature pods are one of very low calorie vegetables; 100 g beans hold just 47 calories.
  • The pods contain large quantities of soluble and insoluble fibers. Since the entire green pod is eaten as in french-beans, sufficient amount of dietary fiber is obtained in the diet. Dietary-fiber helps to protect the mucous membrane of the colon by decreasing its exposure time to toxic substances by binding to cancer-causing chemicals in the colon. Fiber rich food also found to reduce LDL-cholesterol levels by decreasing re-absorption of cholesterol binding bile acids in the colon.
  • Fresh yard-long beans are one of the finest sources of folates. 100 g beans provide 62 µg or 15% of daily requirement of folates. Folate along with vitamin B-12 is one of the essential components of DNA synthesis and cell division. Adequate folate in the diet around conception and during pregnancy may help prevent neural-tube defects in the newborn baby.
  • Fresh beans contain a good amount of vitamin C. 100 g yard-long beans provide 18.8 mg or 31% of vitamin C. Vitamin C is a powerful water-soluble antioxidant and when adequately provided in the diet, it helps build immunity against infections, help maintain blood vessel elasticity, and offer some protection from cancers.
  • Furthermore, the long beans are excellent sources of vitamin A. At 865 IU per 100 g, the beans have more of this vitamin than that of the other same family legumes such as lima beansfavagreen beans, etc. Vitamin A is one of the essential vitamins for the body provided through our diet. Vitamin A maintains mucus membrane integrity, enhances skin complexion, and improves night vision.
  • In addition, yard long beans provide average amounts of minerals such as iron, copper, manganese, calcium, magnesium. Manganese is used by the body as a co-factor for the powerful anti-oxidant enzyme,superoxide dismutase.

 

See the table below for in depth analysis of nutrients:

Yard long beans (Vigna sesquipedalis), Raw, mature seeds,
Nutritive value per 100 g.
(Source: USDA National Nutrient data base)

Principle Nutrient Value Percentage of RDA
Energy 47 Kcal 2%
Carbohydrates 8.35 g 6%
Protein 2.8 g 5%
Total Fat 0.40 g 2%
Cholesterol 0 mg 0%
Vitamins
Folates 62 µg 15.5%
Niacin 0.410 mg 2%
Pantothenic acid 0.055 mg 1%
Pyridoxine 0.024 mg 2%
Riboflavin 0.110 mg 9%
Thiamin 0.107 mg 9%
Vitamin A 865 IU 29%
Vitamin C 18.8 mg 31%
Electrolytes
Sodium 4 mg <1%
Potassium 240 mg 5%
Minerals
Calcium 50 mg 5%
Copper 0.048 µg 5%
Iron 0.47 mg 6%
Magnesium 44 mg 11%
Manganese 0.205 mg 9%
Phosphorus 59 mg 8%
Selenium 1.5 µg 3%
Zinc 0.37 mg 3%

Selection and storage

light green yardlong beans in a market
Light green color fresh yard long beans in a market. Photo courtesy:Gary Stevens.

Yard long beans are generally harvested while the pods are at their immature stage, just prior to full development. Hence, they tend to perish early if kept in open environment for a few hours. The beans should be transferred to cold storage facilities soon after harvest.

Fresh, tender beans are readily available year-around in the farmer’s markets all over Asia. In the USA, however, you may find them in selected markets that specialize in Asian/ Cantonese vegetables or some supermarkets supplying them from the West Indies. They generally sold in loosely tied small bunches.

Choose smooth, firm yet flexible, fleshy, long and uniformly green immature pods. Avoid mature, tough, flabby, yellow or shriveled pods as they indicate old stock, and hence, out of flavor.

Once at home, treat them as you do for French or green beans. Store in a plastic bag and place inside the refrigerator set at optimum humidity where they stay fresh for 2-4 days.

Preparation and serving methods

Young yard-long (asparagus) beans are generally cooked like vegetables. To prepare: swish the beans in a bowl of fresh water. Mop them dry using a paper towel. Trim the ends. Cut the beans to desired lengths using a paring knife.

Yard long beans feature in almost all the parts of East Asian cuisine. They impart unique beany flavor in the dishes.

Here are some serving tips:

  • Very tender, raw yard long beans can be eaten in salads. Sautéed or steamed, they can be served as a side dish with fish, seafood, and poultry.
  • Braise the beans with fish sauce, Chinese fermented black beans, chili and soy sauce is a classic Cantonese style cuisine.
  • In India, where they are popular as phali or chavali, long beans used in variety of dishes ranging from stews, curries, sabzi, fried rice, rice pulav, etc., with other vegetables like onion, garlic, potatogreen beancarrotcabbage, etc.    -nutrition-and-you.com

Natural memory enhancer