This week’s bag features Long Beans! Chewy and flavorful, long beans (also referred to as Chinese Snake Beans!) are quick growing pod-vegetable favorite in warm climates. Closely related to black-eyed peas, these tender and delicious legumes are rich in fiber, folates, vitamin C, vitamin A and other minerals including iron, copper, magnesium, calcium and manganese (source). They’re also super low in calories, with just 47 calories per 100g of beans, so you can gobble them up without hesitation!
Preparation
Everything you want to know about long beans:
- Long beans will keep in the refrigerator for 2 to 3 days, best in a closed plastic bag.
- To prepare them, trim away the stem end and slice into desired lengths on the diagonal or straight across. Long beans are best trimmed before stir frying.
- Long beans can be stir-fried, stewed, braised, sautéed, shallow fried, and deep fried. With cooking, the long bean’s bean flavor intensifies.
- Stir fry until just tender crunchy.
- Steam or for 3-7 minutes until just tender.
- Braise for 20 minutes with other vegetables and meats, best in a garlicky or oniony braising liquid.
- Long beans can be served raw in salads or added to soups or stir-fried dishes.
- Long beans are low in calories, about 45 calories per cup, and rich in vitamin A and also contain vitamin C and potassium.
What else is in the bag?
Punalu’u Ahupua’a Farms members check here for this week’s bag items.
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