Scientific Name: Vigna unguiculata subsp. sesquipedalis
Bahasa Indonesia: Kacang Panjang
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.
The nutrients in long beans may offer several health benefits, including:
- Improved digestion: The fiber in long beans can help to regulate digestion and prevent constipation.
- Boosted immunity: Vitamin C in long beans can help to boost the immune system and protect against infection.
- Promoted heart health: Potassium in long beans can help to regulate blood pressure and reduce the risk of heart disease.
- Reduced risk of cancer: Some studies have shown that long beans may help to reduce the risk of certain types of cancer, such as colon cancer.
- Improved cognitive function: Some studies have shown that long beans may help to improve cognitive function and memory.
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.
Here are some sources that we used to gather information for this response:
- Wikipedia: https://en.wikipedia.org/wiki/Cowpea
- Healthline: https://m.youtube.com/watch?v=28TN3GqrHmw
- WebMD: https://www.webmd.com/diet/features/beans-protein-rich-superfoods
- Gardening Know How: https://www.youtube.com/channel/UCopsQS1uQhnxUbhVaAvqRmA
- The Spruce Eats: https://he-il.facebook.com/thespruceeats/videos/chinese-green-beans/650190289062701/