Wing Beans

Wing beans are lime green and elongated with a square shape and four feathery, winged accents running from tip to end like the tail of an arrow. The pods are straight or curved with a smooth and waxy surface. They can grow up to 30 centimeters long but are usually harvested at 10 and 15 centimeters, before the peas have fully developed. Wing beans are sweet, like many pea varieties, and offer an asparagus-like flavor and crunchy texture.

Wing beans, also called Winged beans or Four-angled beans, are tropical legumes. They are botanically classified as Psophocarpus tetragonolobus and are commonly found in Southeast Asia. They grow on climbing stems and vines like other legume varieties such as snow peas and fava beans. In addition to being cultivated for its beans, the leaves, flowers, roots and dried seeds are also popular as culinary ingredients and are just as nutritious.

Wing beans are most often cooked. Young pods can be eaten raw in salads, sliced very thinly, or lightly blanched. They are prepared like French beans or snap peas by pinching off the ends and cutting into bite-sized sections.

Use in stir-frys, sautés or add to soups and stews towards the end of the cooking process. The delicate pods pick up the bold flavors of chiles, garlic and spices. Young pods can be pickled. Mature beans are halved, and their seeds prepared and eaten like soybeans. Dried seeds can be ground and used as a flour substitute. Store Wing beans in a bag or airtight container in the refrigerator for up to 5 days.

Nutritional Value

100 grams of raw winged beans contain 409 kcal energy,

• 0.795 milligrams pantothenic acid
  
• 0.45 milligrams riboflavin
  
• 0.175 milligrams vitamin B6
  
• 41.7 grams carbohydrates
  
• 25.9 grams dietary fibre
  
• 16.3 grams fat
  
• 29.65 grams protein
  
• 440 milligrams calcium
  
• 13.44 milligrams iron
  
• 179 milligrams magnesium
  
• 3.721 milligrams manganese
  
• 451 milligrams phosphorus
  
• 977 milligrams potassium
  
• 38 milligrams sodium
  
• 4.48 milligrams zinc
  
• 1.03 milligrams thiamine
  
• 3.09 milligrams niacin
  
• 45 micrograms folate