Legume
boiled unsalted winged beans.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
boiled goa beansboiled asparagus beansboiled four-angled beanscooked winged beansboiled manila beansboiled dragon beansboiled princess beans
SERVING
CALORIES
37
PROTEIN
3.7g
CARBS
4.3g
FAT
0.50g
FIBER
2.5g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories36.5kcal—
Protein3.7g7%
Carbohydrates4.3g2%
Fiber2.5g9%
Sugar0.80g2%
Total fat0.50g1%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol0mg0%
Water90.2g—
MINERALS
Sodium4.0mg0%
Potassium178mg4%
Calcium53mg4%
Iron1.1mg6%
Magnesium34mg8%
Phosphorus45mg4%
Zinc0.40mg4%
Copper0.08mg9%
Manganese0.20mg9%
Selenium0.60µg1%
VITAMINS
Vitamin A12µg1%
Vitamin C18.3mg20%
Vitamin D0µg0%
Vitamin E0.40mg3%
Vitamin K15.2µg13%
Thiamin (B1)0.10mg8%
Riboflavin (B2)0.10mg8%
Niacin (B3)0.50mg3%
Pantothenic acid (B5)0.20mg4%
Vitamin B60.10mg6%
Folate (B9)45µg11%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup140g
1 oz28.4g
1 lb453.6g
1 piece15g
HEALTH BENEFITS
Why eat it.
- ✓High in plant-based protein compared to other green vegetables
- ✓Excellent source of Vitamin C to boost immunity
- ✓Contains calcium and phosphorus for bone health
- ✓Rich in folate which supports healthy cell division
- ✓Low calorie and high fiber for weight management
COOKING TIPS
In the kitchen.
- 1Boil for only 3-5 minutes to maintain a slightly crunchy texture
- 2Immediately plunge into ice water after boiling to preserve the vibrant green color
- 3Add to salads or stir-fries after boiling to ensure they are tender but firm
STORAGE
Keep it fresh.
- Store boiled beans in an airtight container in the refrigerator for up to 4 days
- Can be frozen for up to 3 months if drained well before freezing
- Keep away from strong-smelling foods as they can absorb odors
FAQ
Frequently asked questions.
How long do boiled winged beans last in the fridge?
When stored in an airtight container, they will stay fresh for 3 to 4 days.
Can you freeze boiled winged beans?
Yes, you can freeze them. It is best to pat them dry after boiling and store them in a freezer-safe bag for up to 3 months.
What is a good substitute for winged beans?
Green beans, snap peas, or asparagus are the best substitutes due to their similar texture and mild flavor.
How do I pick the best winged beans for boiling?
Look for pods that are bright green, firm, and flexible. Avoid those with brown spots or those that feel woody.
Do I need to peel winged beans before boiling?
No, the entire pod is edible. Just trim the stem ends and any tough tips before cooking.
Are boiled winged beans high in protein?
Yes, they are one of the highest protein-containing green vegetables, making them great for vegetarian diets.
What do boiled winged beans taste like?
They have a mild, sweet flavor similar to a cross between a green bean and a pea, with a unique crunchy texture.
Are they suitable for a Jain diet?
Yes, winged beans are not root vegetables and are considered acceptable in a Jain diet.
Can I eat the seeds inside the boiled winged beans?
Yes, the small seeds inside the pod are completely edible and nutritious when cooked.
Why did my winged beans turn brown after boiling?
This usually happens from overcooking. To prevent this, boil them briefly and use an ice bath immediately after.
