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LONG BEANS
Scientific Name: Vigna unguiculata subsp. sesquipedalis
Bahasa Indonesia: Kacang Panjang
Basic Information:
Long beans have been cultivated for centuries in Southeast Asia. They were first introduced to China during the Tang dynasty (618-907 AD), and they quickly became a popular food. Long beans were later introduced to other parts of the world, including India, Indonesia, and Japan. Today, they are grown and eaten in many countries around the world.
Nutritional content of long beans
One cup of cooked long beans contains the following nutrients:
- Calories: 31
- Fat: 0.2 grams
- Protein: 1.8 grams
- Fiber: 2.7 grams
- Vitamin A: 16% of the Daily Value (DV)
- Vitamin C: 12% of the DV
- Vitamin K: 43% of the DV
- Potassium: 211 milligrams (mg)
- Folate: 10% of the DV
Long beans are also a good source of other nutrients, including manganese, magnesium, and copper.
Nutrition, Traditional Use and Research
The statements below describe nutrition facts, traditional use and published research. They are not health claims for our products.
- Long beans (kacang panjang) are a staple vegetable in Southeast Asia. One cup of cooked long beans contains about 31 calories, 1.8 g protein and 2.7 g fiber, and is a source of vitamin A, vitamin C, vitamin K, folate, potassium, manganese, magnesium and copper.
- Fiber contributes to normal bowel function. Vitamin C contributes to the normal function of the immune system. Potassium contributes to the maintenance of normal blood pressure. Vitamin K contributes to normal blood clotting and the maintenance of normal bones. Folate contributes to normal maternal tissue growth during pregnancy.
- Some studies have examined the consumption of legumes, including beans, in relation to colon health and cognitive function. These studies cannot prove cause and effect, and long beans are not a means to prevent or treat any disease.
Culinary uses of long beans
Long beans are a versatile ingredient that can be used in a variety of dishes. They can be stir-fried, steamed, braised, or added to soups and stews. They are also a popular ingredient in Asian cuisine.
Here are some popular recipes that include long beans:
- Stir-fried long beans with garlic and ginger
- Long bean soup with tofu and mushrooms
- Braised long beans with black bean sauce
- Spicy long bean salad
How to grow long beans
Long beans are relatively easy to grow. They can be grown in gardens, containers, or even vertically on trellises. They require warm, sunny weather and well-drained soil.
Here are some tips for growing long beans:
- Choose a sunny location with well-drained soil.
- Plant seeds 1-2 inches deep and 2-3 inches apart.
- Water regularly, especially during hot weather.
- Fertilize every 4-6 weeks with a balanced fertilizer.
- Harvest long beans when they are 12-18 inches long.
Source: https://en.wikipedia.org/wiki/Cowpea