Oil Free Sauteed French Cut Chinese Long Bean (Yardlong Bean) Vegan Side Dish With Garlic

What Is Chinese Long Bean (Yardlong Bean)?

Chinese Long Bean is an Asian vegetable that resembles a green bean, but much longer (over a foot long) and has a deep green color. This vegetable is common in other parts of the world as well. In the Caribbean, it is also known as bodi or bora whereas in other countries it is referred to as pea bean, or snake bean. In the United States, Chinese Long Bean can be purchased throughout the year from ethnic Chinese, and Indian grocery stores.

How Is Chinese Long Bean Grown?

This bean grows on vines, that literally “takes over” the structure it is given to grow. This is probably why is it also called snake bean. Depending on where you are located, it can be grown multiple times per year, and harvested every few days. The best tasting beans are deep green in color, relatively uniform, firm beans. Do not use the beans that have “bumps”, or swollen pods as these are past their time, but may be harvested for seeds.

Chinese Long Bean Nutritional Content

So why go through the hassle of trying this dish? Chinese Long Bean (Yardlong Bean) is a nutritional powerhouse, as well as an excellent source of antioxidants. A cup of beans is long 43 calories, but supplies approximately 30% of your Daily Value of Vitamin C as well as 2.5 grams of protein. The beauty of this vegetable is that it provides a plethora of minerals and vitamins. Consuming just one cup of Chinese Long Bean, will give you trace amounts of minerals including Potassium, Zinc, Iron, Calcium, Manganese, Selenium, and Magnesium. The Chinese Long Bean is loaded with a range of B Vitamins such as B1, B2, B3 (Niacin), B5, B6, and B9 (Folate) as well Vitamin A, Lipids, and Amino Acids.

Chinese Long Bean Prevents Illnesses

Consuming Chinese Long Bean is believed to enhance your immunity due to its dense nutritional content. In some regions, is also believed to help with digestion. A cup of Chinese Long Bean provides folate, which helpful during pregnancy. In other countries, this vegetable is consumed, not only because it is versatile, and delicious, but also as a preventative for cancer, heart disease, gout, as well as to reap the innumerable benefits of high antioxidant foods.

Oil Free Sauteed French Cut Chinese Long Bean (Yardlong Bean) Vegan Side Dish With Garlic Recipe

This is an extremely simple quick delicious recipe with powerful health benefits using no oil.

Ingredients:

1 Cup French Cut Chinese Long Bean (Yardlong Bean) – most aesthetically pleasing IMO.

1 Large Garlic Thinly Sliced

1 Small Hot Pepper Thinly Sliced (Habanero, Jalapeno, Red/Green Chiles)

1/4 TSP Paprika

1/4 TSP Organic Soy Sauce (Or Substitute)

Salt – To Taste

Black Pepper – To Taste

1 Cup Water

Directions:

You will need a small pan.

Place all ingredients in skillet, and then transfer to stove, on medium heat.

Leave to simmer for a few minutes, stirring occasionally, until water is completely absorbed.

Dry Sautee in pan for about 30 seconds to a minute until all liquid has disappeared.

*If you plan to make this recipe as a main course for a Vegan lifestyle, I would drizzle a tablespoon of EVOO on top prior to serving.

How To Serve Sauteed Chinese Long Bean

This dish is surprisingly flavorful even though just a few ingredients were used. It is delicious, served warm, over white rice, and compliments dishes made of meat, poultry, and seafood very well. It is scrumptious served as a side dish, over white rice, with my Beef Stew with Potatoes Recipe, or my Spiced Salmon Recipe.