Have you ever heard of the mysterious "winged bean"? This tropical legume is also known as the dragon bean, goa bean, asparagus pea, four-angled bean, or cigarillas. It's a hidden gem in the culinary world. But what makes these beans so special, and how can you add them to your diet? Let's dive in and explore the wonders of growing and cooking with wing beans.
What are Wing Beans?
The winged bean (Psophocarpus tetragonolobus) is a tropical legume that climbs and needs support. It's also known as dragon bean, goa bean, and other names. This plant has a unique feature that sets it apart.
Its pods have four frilly "wings" along the length. These pods can be 15–22 cm long. The plant also has blue flowers that attract helpful insects and pollinators. You can eat the pods, leaves, flowers, and even the tubers.
The plant grows as a vine, reaching up to 3–4 m tall. Its seeds can be round, oval, or rectangular. It grows fast, flowering in 40 to 140 days after planting.
Winged beans belong to the Fabaceae family and are often grown in home gardens. They're mainly eaten for their pods and seeds. They're grown most in Asia and Southeast Asia.
Nutritional Benefits of Wing Beans
Wing beans are often called a "super plant" because they are so nutritious. They are full of protein, with 12-39% protein content, similar to soybeans. They are also a great source of important vitamins and minerals.
Wing beans are packed with vitamin C, giving you over 40% of your daily needs in one serving. They also have a lot of vitamin A, potassium, and calcium. In fact, they have more calcium than many other legumes, which is good for your bones.
- High in Protein: Wing beans contain 12-39% protein, similar to soybeans.
- Excellent Source of Vitamins: Rich in vitamin C, vitamin A, and B vitamins.
- Mineral-Rich: Abundant in potassium, calcium, iron, magnesium, and more.
- Low Glycemic Index: Wing beans have a low glycemic index, making them a healthy carbohydrate choice.
- Alkaline Food: Wing beans are an alkaline food, which can help balance the body's pH levels.
| Nutrient | Amount per 100g |
|---|---|
| Calories | 115 |
| Protein | 12-39g |
| Carbohydrates | 9g |
| Fiber | 5g |
| Vitamin C | 40% DV |
| Vitamin A | 15% DV |
| Calcium | 20% DV |
| Iron | 10% DV |
Wing beans have a low glycemic index and are alkaline, making them a great addition to a healthy diet. Their nutritional benefits make them a valuable "super plant" to add to your meals.
Growing wing beans
Winged beans, also known as Psophocarpus tetragonolobus, are a tropical plant that need specific growing conditions. They love full sun and well-drained, fertile soil with a neutral pH. To grow them well, start with proper planting and care.
Winged bean seeds can be started indoors and then moved outside or directly in the garden. But, they must be given the right Rhizobium bacteria to fix nitrogen properly. This helps the plants grow strong roots and get more nutrients. Plant the seeds 2 feet apart in rows 4 feet apart, and use trellises to support the vines as they grow.
Keeping winged beans moist and humid is key for their growth. They can't handle drought and need regular watering, especially in the summer. Watch out for pests and diseases like aphids and downy mildew that can harm the plants.
For a great harvest, pick the right spot, prepare the soil well, and take good care of the plants. With the right conditions and some love, gardeners can enjoy the unique taste and health benefits of winged beans.
Harvesting and Cooking with Wing Beans
Winged beans are a versatile vegetable that can be harvested and enjoyed in many ways. They are ready to pick when the pods are bright green, tender, and still flexible, about 2 weeks after the flowers show up. You can eat the young pods raw or cooked. The mature pods are best for their seeds.
The leaves, flowers, and roots of the winged bean plant are also edible. Use the leaves like spinach, the flowers as a garnish, and the tubers like potatoes.
Winged beans can be sautéed, steamed, blanched, pickled, or added to stir-fries and soups. They have a unique flavor and texture. To cook, cut the winged beans into 5-7 sections for a stir-fry using organic garden produce and compost.
| Ingredient | Quantity |
|---|---|
| Winged Beans | 8 oz |
| Pork Shoulder | 8 oz |
| Garlic | 3 cloves, minced |
| Ginger | 1 inch piece, minced |
| Salt and Pepper | To taste |
| Oyster Sauce | 2 tbsp |
| Chinese Wine | 1 tbsp |
| Sesame Oil | 1 tsp |
This recipe uses salt, pepper, oyster sauce, Chinese wine, and sesame oil. Start by stir-frying the winged beans with garlic and ginger until they soften. Then, steam them for a minute. You can choose to cook them until crunchy or soft.
For a spicier taste, add sambal belachan and cut red chili to the dish.
This recipe makes 4 servings and takes 1 hour and 15 minutes to cook. It has 218 calories per serving, with 15g of protein, 10g of fat, and 19g of carbohydrates. It also has 995mg of sodium, 255IU of Vitamin A, 37mg of Vitamin C, 97mg of Calcium, and 1.8mg of Iron per serving.
Conclusion
The winged bean, also known as the dragon bean or goa bean, is a unique and nutritious tropical vegetable. It has four-winged pods, edible leaves, flowers, and tubers. This makes it a special addition to any garden and kitchen.
Learning how to grow and prepare winged beans lets you enjoy their tasty flavor and health benefits. It's a great choice for those wanting to try new foods or add a productive plant to their garden. The winged bean can improve nutrition and make farming systems more resilient.
As we rely more on a few main crops for food, the winged bean and similar crops are key to a diverse and secure food future. By growing and using the winged bean, we help create a sustainable and varied food system. Gardeners and chefs can make a big difference by choosing these nutritious and resilient plants.
