Date: 01/03/2026 01/04/2026
Location: Star River Meditation Center
Teacher: Yunquan Huang
Buddhist Diet and Regimen
Yardlong Bean
Yardlong Bean: A Fiber-Rich and Protein-Packed Legume
1. What is Yardlong Bean?
Yardlong bean (Vigna unguiculata var. sesquipedalis), also known as long bean, is a leguminous vegetable. It is characterized by its slender, elongated pods, which are usually green but can also be purple or red in some varieties. With a tender and crisp texture, yardlong beans are versatile and can be stir-fried, boiled, or blanched and tossed in a cold salad.
2. Nutritional Value of Yardlong Bean
Yardlong beans are high in fiber, low in calories, and rich in essential vitamins and minerals. Key nutrients include:
1.Dietary Fiber: Supports digestion and promotes gut health.
2.Plant-Based Protein: Provides essential amino acids, making it a great protein source for vegetarians.
3.Vitamin C: Enhances immune function and supports skin health.
4.Potassium: Helps regulate blood pressure and maintain fluid balance.
5.Folate: Supports cell growth and repair, making it beneficial for pregnant women.
3. Health Benefits of Yardlong Bean
1.Aids Digestive Health: High fiber content promotes bowel movements and prevents constipation.
2.Boosts Immunity: Rich in vitamin C, which strengthens the body’s defense system.
3.Supports Heart Health: High potassium content helps regulate blood pressure and reduce cardiovascular risks.
4.Promotes Muscle and Bone Health: Contains plant-based protein essential for muscle growth and maintenance.
5.Aids in Weight Management: Low in calories and high in fiber, increasing satiety and reducing overeating.
4. Best Ways to Eat Yardlong Bean
1.Stir-Fried Yardlong Bean: Lightly sautéed to retain its crisp texture and nutrients.
2.Boiled Yardlong Bean Soup: Cooked with tofu and mushrooms for a nutritious broth.
3.Blanched Yardlong Bean Salad: Chilled and seasoned for a refreshing dish.
4.Yardlong Bean Rice: Cooked with whole grains to enhance fiber intake.
5.Grilled Yardlong Bean: Roasted for a smoky, delicious flavor.
5. Interesting Facts About Yardlong Bean
How to Choose the Best Yardlong Beans?
Look for firm, brightly colored, and plump pods.
Can Yardlong Beans Be Eaten Raw?
No, they should be fully cooked to remove natural toxins.
Is It Safe to Eat Yardlong Beans Daily?
Yes, moderate intake is beneficial; 50–100 g per day is enough to meet nutritional needs.
Conclusion
Yardlong bean is a fiber-rich, protein-packed legume that supports digestion, immunity, heart health, and weight management. Whether stir-fried, boiled, blanched, or grilled, yardlong beans are a nutritious and delicious addition to a balanced diet.
