Long-yard beans have been a versatile and nutrient-rich addition to culinary art and various cuisines for centuries. With an impressive array of health benefits and an amazing nutritional profile, these slender pods have been an integral part of cooking across the globe. Scientifically known by a long botanical name (Vigna Unguiculata Subsp Sesquipedalis), locally they are also referred to as snake beans or Chinese long beans and belong to the cowpea family. Originating from Southeast Asia, they made their way into kitchens worldwide due to their unique flavor, crisp texture, and numerous health benefits. These beans are characterized by their elongated shape, reaching up to three feet in length, and vibrant green color that boasts ample freshness.
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What Holistic Incentives Long Yard Beans Bring To The Table?
Long-yard beans are a nutritional powerhouse with an excellent source of vitamin A, vitamin C, and folate, contributing to overall immune system support and promoting healthy cell division. Long-yard beans are high in fiber content which helps regular bowel movements and prevents constipation. Moreover, a diet rich in fiber is associated with a reduced risk of cardiovascular diseases. These beans contain antioxidants like flavonoids and carotenoids, which combat oxidative stress in the body. Antioxidants play a vital role in neutralizing free radicals, thereby reducing the risk of chronic diseases and supporting overall cellular health.
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Health Benefits Of Long Yard Beans
Promotes Eye Health
Long yard beans are a rich source of several vitamins, including vitamin A, vitamin C, vitamin K, and various B vitamins as well. These contribute to eye health and fight age-related vision problems.
Enhances Muscle Health
While not as protein-dense as some legumes, long-yard beans still provide a moderate amount of protein. Including them in the diet can contribute to overall protein intake, especially for those on plant-based or vegetarian diets thus increasing muscle mass.
Improves Cardiovascular Well-being
Long-yard beans are naturally low in fat, making them a heart-healthy option. The minimal fat content, coupled with the absence of cholesterol, supports cardiovascular well-being.
Keeps Blood Pressure In Check
These beans are a good source of essential minerals such as potassium, magnesium, and iron. Potassium is vital for maintaining healthy blood pressure, while magnesium and iron play crucial roles in various bodily functions.
Aids Weight Loss
For those watching their calorie intake, long-yard beans are an excellent choice. They offer a satisfying and nutritious addition to meals without significantly contributing to overall caloric intake.
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Incorporating Long Yard Beans into Your Diet
In Stir-Fries: Their crisp texture makes them an ideal addition to quick and flavorful stir-fries with an array of spices and sauces.
In Salads: Slice long yard beans thinly and add them to salads for a refreshing crunch. Their mild flavor allows them to complement a variety of other vegetables and dressings.
In Curries And Stews: Long-yard beans absorb flavors well, making them a fantastic addition to curries and stews. They add both texture and nutritional value to these hearty dishes.
In Grilled Dishes: These beans can be experimented with in grilling or roasting forms for a slightly smoky flavor. Drizzle them with olive oil and season with herbs for a delicious side dish.
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There is no doubt that long-yard beans are a treasure trove of nutrition and health benefits. From supporting immune function to promoting digestive health, these versatile beans have rightfully earned their place in the spotlight. Consider incorporating these green wonders into your meals for a tasty, wholesome, and health-packed experience. Here are two easy simple recipes you must try.
Long Yard Beans Stir-Fry
Ingredients
½ kg long yard beans
1 sliced large onion
2 chopped tomatoes
2 chopped green chilies
1 tsp mustard seeds
1 tsp cumin seeds
1/2 tsp turmeric powder
1/2 tsp red chili powder
1 tsp coriander powder
1 tsp dry mango powder
Salt and garam masala to taste
3 tbsp vegetable oil of your choice
Fresh coriander leaves for garnish
Method
Cut the long yard beans into 2-inch pieces
In a pan add oil, mustard seeds, and cumin seeds and allow them to splutter
Add sliced onions and green chilies
Saute until the onions become brown
Add remaining spices and mango powder
Mix well to coat the onions with the spices
Add the chopped tomatoes
Cook until the tomatoes are soft, and the oil begins to separate from the mix
Add the chopped long-yard beans to the pan
Mix them well
Stir occasionally to ensure even cooking
Cook until the beans are tender but still have a slight crunch
Add a pinch of garam masala towards the end
Garnish the stir-fry with fresh coriander leaves
Serve the long-yard vegetable with steamed rice or rotis
Nutrition
This long-yard stir fry is not only a delightful blend of spices and flavors but also a nutritious addition to your meal. Beans, which are a key ingredient, are full of proteins to help you enhance your muscle health. To add more nutrition, you can customize the recipe by adding other vegetables like bell peppers or carrots. The spices add to the tang and help to enhance digestion.
Long Yard Beans Coconut Curry
Ingredients
250g long yard beans, washed and chopped
1 cup freshly grated coconut (desiccated coconut can be used if fresh is unavailable)
1 chopped large onion
2 finely chopped tomatoes
2 slit green chilies
1 tsp mustard seeds
1 tsp cumin seeds
1/2 tsp turmeric powder
1 tsp red chili powder
1 tsp coriander powder
1/2 tsp garam masala
3 tbsp oil
Salt to taste
Method
Chop the long-yard beans into 1-inch pieces
In a blender, grind the freshly grated coconut with a little water to form a smooth paste and keep it aside
Heat oil in a pan
Add mustard seeds and cumin seeds and let them crackle
Add chopped onions and slit green chilies
Sauté until the onions become translucent
Add turmeric, chili, and coriander powder
Saute for a minute until the spices release their aroma
Add finely chopped tomatoes
Cook until they become soft and the oil separates
Add the chopped long-yard beans
Mix well with the masala
Pour in the coconut paste
Stir and ensure the beans are coated evenly
Add water as needed to achieve your desired curry consistency
Season with salt and sprinkle garam masala on top
Nutrition
A delightful dish that brings together the goodness of long-yard beans and the creaminess of coconut is choc-o-block with nutrition. Coconut is high in fiber and has antibacterial effects. And is low in carbs. It helps to promote digestion and fight illnesses. It also manages blood sugar control and contains powerful antioxidants that can fight oxidative stress.
