10 Inspiring and Delicious Winged Bean Recipes

All About Winged Beans

When browsing the seemingly infinite array of vegetables available in farmers’ markets and grocery stores, one particular legume might catch your eye. The Winged Bean, also known as Psophocarpus Tetragonolobus, Apios Tetragonoloba, or simply the Goa Bean, is a wonder of nutritious values and versatility. Check out the image below!

The Nutritional Profile of Winged Beans

Winged Beans are a powerhouse of nutrition. The beans are high in protein, making them an excellent addition to vegetarian and vegan diets. They’re also beneficial for those looking to enhance their protein intake for other health or wellness reasons. Every part of the winged bean is edible. This includes the beans, leaves, flowers, and roots, each packed with vitamins and minerals. According to a study by the USDA Agricultural Research Service, winged beans contain a hefty dose of essentials like vitamin C, vitamin A, and iron. See their report here.

Health Benefits of Winged Beans

The health benefits of Winged Beans are plentiful. Firstly, they are rich in fiber, which aids in digestion and helps maintain a healthy weight. They also offer a low-glycemic source of carbohydrates for those watching their blood sugar levels. In addition to that, the high vitamin C content in winged beans helps to boost immunity and promote healthy skin. Winged Beans are also a good source of iron, which is crucial for red blood cell production and the prevention of anemia. Plus they are filled with antioxidants which help to combat free radicals, slowing down the aging process and reducing the risk of chronic diseases. If you’re curious to learn more, this scientific research paper talks about the health benefits of various underutilized beans, including the winged beans.

How to Include Winged Beans in Your Diet

With their unique shape and vibrant color, Winged Beans can be a stunning addition to your meals. You can add them to salads, stir-fries, or curries, giving your dishes a nutritional boost and a quirky twist. They’re also delicious when simply steamed or boiled and spiced to taste. For a creative approach, try fermenting them for a probiotic-rich food that supports gut health. Look up this recipe for marinated beans on Bon Appétit. Remember, the whole plant is edible, so don’t discard the leaves or flowers!

In conclusion, winged beans are more than just a visually appealing vegetable to toss in your shopping basket. Their high nutrient content and array of health benefits make them a valuable addition to any diet. So next time you’re out grocery shopping, give winged beans a try!