Yardlong bean

A tropical legume cultivated for its exceptionally long, slender, edible pods, widely featured in East and Southeast Asian stir-fries and curries.

History & Origins

Yardlong bean is believed to have been domesticated from cowpea ancestors in Asia, with documented cultivation in southern China predating the Ming dynasty (1368–1644). It spread throughout Southeast Asia via maritime trade routes and became a kitchen-garden staple in the Philippines, Indonesia, Thailand, and Vietnam, where it remains a common market vegetable today.

Nutrition Facts

Per 100 g, edible portion (estimated)

• 47 kcalCalories
• 2.5 gProtein
• 0.2 gFat
• 9.0 gCarbs
• 3.3 gFiber
• 5.0 gSugars
• 240 mgPotassium
• 18.8 mgVitamin C
• 43 mcgVitamin A

Culinary Uses

• Stir-fried with garlic, dried chilies, and fermented black beans in Cantonese cooking
• Dry-fried with minced pork, Sichuan preserved vegetables, and doubanjiang
• Braised in Filipino adobo (adobong sitaw) or coconut milk-based ginataan
• Tempura-battered and deep-fried in Japanese cuisine (nagasakiya)
• Quick-blanched and dressed with sesame oil as a Korean-style side banchan

Known Benefits

• High dietary fiber supports digestive regularity
• Good source of vitamin C for immune function
• Provides folate, vitamin A, and iron
• Low-calorie and low-fat addition to meals

Hidden Benefits

• Contains resistant starch in mature seeds that benefits gut microbiota
• Polyphenols and flavonoids with measurable antioxidant activity
• Naturally rich in molybdenum, an under-consumed trace mineral
• Provides plant-based protein useful in vegetarian diets

Cautions & Considerations

• Must be thoroughly cooked; raw pods contain phytohemagglutinin-like lectins
• May cause flatulence in sensitive individuals due to oligosaccharides
• Moderate purine content warrants caution for those with gout
• Whole mature beans require longer soaking and cooking than the tender pods