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Also known as: winged beans
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, boiled winged beans are highly nutritious. They are a low-calorie source of plant-based protein and fiber, and they provide essential minerals like calcium for bone health and iron for oxygen transport.
A 100g serving of boiled unsalted winged beans contains approximately 3.7g of protein. This makes them a great supplemental protein source for vegetarians and vegans looking to support muscle repair.
Yes, they are excellent for weight management because they contain only 49 calories per 100g. Their high fiber content also promotes satiety, helping you feel full for longer periods and reducing overall calorie intake.
With only 4.3g of carbohydrates per 100g, boiled winged beans are considered low-carb and can be included in a ketogenic diet. They provide essential nutrients without significantly impacting daily carb limits.
Yes, boiled winged beans are naturally vegan and gluten-free. They are a safe and healthy choice for individuals with gluten sensitivities or those following a strictly plant-based lifestyle.
Boiled winged beans have a mild, slightly sweet, and nutty flavor, often compared to a cross between green beans and asparagus. Their texture is unique, remaining slightly crunchy even after being boiled.
Wash the beans and trim the stem ends. Boil them in water for 3 to 5 minutes until they are tender but still have a slight snap; avoid overcooking to prevent them from becoming mushy.
boiled unsalted winged beans is a versatile ingredient found in cuisines around the world. With 49 calories per 100g and 3.7 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →Once boiled, you should store them in an airtight container in the fridge. They will typically stay fresh for 3 to 5 days, though they are best consumed within the first 48 hours for optimal texture.
Yes, you can freeze boiled winged beans. To maintain the best quality, ensure they are drained well and stored in a freezer-safe bag; they will last for up to 6 months in the freezer.
No, the entire pod is edible, including the frilly wings. You only need to trim the tough ends of the pod before boiling; the wings soften during the cooking process and are pleasant to eat.