Description

Chinese Long Beans, also known as Asparagus Beans or Yardlong Beans, are nutritious legumes commonly used in Asian cuisine. Here’s a detailed look at their nutritional data, PLU code, Ayurvedic data, and some healthy recipe ideas.

Nutritional Data

• Calories: Approximately 47 kcal per 100 grams
• Macronutrients:
  • Carbohydrates: 8 grams
  • Protein: 3 grams
  • Fat: 0.4 grams
• Fiber: 3 grams
• Vitamins: Rich in Vitamin C, Vitamin A, and folate
• Minerals: Good source of iron, calcium, magnesium, and potassium
• Antioxidants: Contains antioxidants that contribute to overall health

PLU Code 4527

Ayurvedic Data

In Ayurveda, long beans are beneficial for balancing Pitta and Kapha doshas due to their light and drying properties. They are known for:

• Being easy to digest
• Supporting kidney health
• Helping to manage blood sugar levels due to their low glycemic index
• Enhancing stamina and energy

Ten Healthy Recipes with Chinese Long Beans

Here are ten easy-to-prepare, nutritious recipes that feature Chinese Long Beans as a critical ingredient:

1. Stir-Fried Long Beans with Garlic and Sesame
   • Stir-fry beans with garlic, sesame oil, and soy sauce for a quick, flavorful dish.
2. Spicy Long Bean Salad
   • Blanch long beans and toss them with chili paste, lime juice, fish sauce, and toasted peanuts.
3. Long Beans and Tofu Stir-Fry
   • Stir-fry long beans with cubed tofu, ginger, garlic, and soy sauce for a protein-rich, vegan meal.
4. Long Bean and Egg Stir-Fry
   • Scramble eggs with long beans, green onions, and soy sauce for a quick breakfast or side dish.
5. Green Curry with Long Beans
   • Add long beans to a Thai-style green curry with coconut milk, basil, and your choice of protein.
6. Long Bean and Mushroom Stir-Fry
   • Stir-fry long beans with mushrooms, garlic, and a splash of oyster sauce for a savory, umami-rich side.
7. Spicy Coconut Long Bean Soup
   • Simmer long beans in a coconut broth with chili, lemongrass, and lime leaves for a fragrant soup.
8. Long Bean Fried Rice
   • For a crunchy addition, add chopped long beans to fried rice with egg, ginger, garlic, and soy sauce.
9. Long Bean and Potato Curry
   • Cook long beans and potatoes in a spiced tomato-based curry sauce, perfect for pairing with rice or naan.
10. Long Bean and Quinoa Salad
    • Mix blanched long beans with quinoa, cherry tomatoes, bell peppers, and a light vinaigrette for a nutritious salad.

These recipes are versatile, so you can easily modify them to suit different dietary needs and preferences.