flat beans
Also known as: surti papdi, Hyacinth Bean, Lablab Bean, Indian Bean, Val Papdi, Avarekai, Sem Phali
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Also known as: surti papdi, Hyacinth Bean, Lablab Bean, Indian Bean, Val Papdi, Avarekai, Sem Phali
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A rustic and flavorful Maharashtrian dry curry featuring tender val papdi (flat beans) and potatoes, cooked in a fragrant blend of spices with a hint of sweetness from jaggery and tang from tamarind. A perfect side dish for rotis or bhakri.
A beloved Parsi-Gujarati classic where eggs are gently cooked over a savory bed of tender surti papdi (flat beans). This hearty, one-pan dish is perfect for a special breakfast or a light, satisfying meal.
A classic Gujarati winter delicacy where tender Surti Papdi (flat beans) are cooked with juicy prawns in a fragrant, spiced tomato-onion masala. A unique and flavorful main course perfect with hot rotis.
Yes, flat beans are very healthy. They are rich in dietary fiber, vitamins K and C, and folate, supporting digestive health, bone strength, immune function, and cell growth. They are also low in calories and fat.
Flat beans are a good source of dietary fiber, aiding digestion and blood sugar control. They provide Vitamin K for blood clotting and bone health, Vitamin C for immunity and skin, and folate (Vitamin B9) crucial for cell development, especially during pregnancy.
Per 100g, flat beans contain approximately 68 calories and 12.3g of carbohydrates. They also offer 4.8g of protein and a minimal 0.3g of fat, making them a nutrient-dense, low-fat option.
Yes, flat beans are an excellent choice for both vegan and vegetarian diets. As a legume, they are entirely plant-based and provide a good source of protein and essential nutrients without any animal products.
Yes, flat beans are naturally gluten-free. They are a legume and do not contain wheat, barley, or rye, making them a safe and healthy option for individuals with celiac disease or gluten sensitivity.
With 12.3g of carbohydrates per 100g, flat beans are not typically considered keto-friendly, as keto diets usually restrict carbs to much lower levels. However, they are relatively low in net carbs compared to some other vegetables and can be enjoyed in moderation on a low-carb diet.
Flat beans can be boiled, steamed, sautéed, or roasted. Trim the ends before cooking. They are often boiled until tender-crisp (about 5-7 minutes), then sautéed with garlic and olive oil, or added to stews and curries.
flat beans is a versatile ingredient found in cuisines around the world. With 68 calories per 100g and 4.8 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the protein category with complete nutrition information.
View all protein →Discover 10 recipes featuring flat beans with step-by-step instructions.
Browse recipes →Yes, flat beans should be trimmed by snapping or cutting off the tough ends. Peeling is generally not necessary as the skin is tender when cooked, but some larger, older beans might have a tougher string along the seam that can be removed if desired.
Store fresh flat beans unwashed in a perforated plastic bag or wrapped in a damp paper towel inside a plastic bag in the refrigerator's crisper drawer. They will typically stay fresh for about 5-7 days.
Look for flat beans that are firm, vibrant green, and snap easily when bent. Avoid beans that are limp, discolored, have brown spots, or feel rubbery, as these are signs of age or spoilage.
