How to Cook Winged Beans
Learn how to pick winged beans, how to prepare them, and how to cook them. This uncommon vegetable is delicious, crunchy, rich in nutrients, and super versatile!
Ingredients
- 10 medium winged beans pods
- 1 tbsp oil
- 2 cloves of garlic
- 2 tbsp water
- salt and pepper to taste
Instructions
Clean the beans
- Soak the winged beans in cold water for about 10 minutes. Next, drain and rinse the beans 2-3 times under cold water. You may have to slightly rub the beans with your hands to remove any remaining dirt.
- Transfer to a plate lined with kitchen paper towels to dry them.
Slice the beans
- Cut off the stems. Then, slice the winged beans diagonally into ½-inch thick slices.
Sauté
- Heat the oil in a large non-stick skillet over medium heat. Once hot, add the garlic and cook for 1-2 minutes, or until fragrant.
- Add the sliced winged beans to the skillet and sauté for 1 minute over medium heat. Next, add the water and cook for another 1-2 minutes. Season with salt and pepper, and serve immediately!
Notes
How to pick winged beans:
- Check the color: fresh winged beans should have a bright green color. Stay away from beans that have a yellowish hue, these are usually not fresh.
- Check the texture: they should be firm and have a smooth surface.
- Make sure there are no brown or black spots: while winged beans usually tend to have subtle brown spots on the edges (it can be hard to find extra fresh ones), there shouldn't be too much. The less, the better.
Nutrition
Serving: 100 g | Calories: 49 kcal | Carbohydrates: 4.3 g | Protein: 6.9 g | Fat: 0.8 g | Sodium: 4 mg | Potassium: 240 mg | Fiber: 8 g | Vitamin A: 128 IU | Vitamin C: 18.3 mg | Calcium: 84 mg | Iron: 1.5 mg