The yard long bean, often known as the Chinese long bean, originates in southern Asia; Carl Linnaeus first noted its presence in the New World in 1763. Actually a member of the cowpea family, they closely resemble green beans with a slightly more intense flavor and denser texture. Yard long beans have been a popular ingredient in Asian stir fries and other vegetable dishes for centuries. These beans also have a loyal following in the Mediterranean region, being known in Napes as "faiolo e maccarone," or "beans and macaroni," because of their noodle-like appearance.

Yard long beans thrive in heat and humidity, and should be direct sown when the weather stays fairly warm and the soil temperature reaches at least 75 degrees F. Make sure the soil is rich and deeply worked; these beans like full sun. Plant the seeds 1" deep and 3" apart, later thinning to 6-8" apart. The rows should be spaced 3-4' apart. Keep the ground moist until germination, which should occur within 7-10 days.

Nutirional Facts

• Yard-long beans are one of the ancient cultivated crops. Young, immature pods are one of very low calorie vegetables; 100 g beans contain just 47 calories.
• The pods contain large quantities of soluble and insoluble fibers. Since the entire green pod is eaten as in french-beans, sufficient amount of dietary fiber is obtained in the diet. Dietary-fiber helps to protect the mucousa colon by decreasing its exposure time to toxic substances as well as by binding to cancer-causing chemicals in the colon. Fiber rich food also found to reduce LDL-cholesterol levels by decreasing re-absorption of cholesterol binding bile acids in the colon.
• Fresh yard-long beans are one of the finest sources of folates. 100 g beans provide 62 mg or 15% of daily requirement of folates. Folate along with vitamin B-12 is one of the essential components of DNA synthesis and cell division. Adequate folate in the diet around conception and during pregnancy may help prevent neural-tube defects in the newborn baby.
• Fresh beans contain a good amount of vitamin C. 100 g yard-long beans provide 18.8 mg or 31% of vitamin C. Vitamin C is a powerful water-soluble antioxidant and when adequately provided in the diet, it helps build immunity against infections, help maintain blood vessel elasticity, and offer some protection from cancers.
• Furthermore, the long beans are excellent sources of vitamin A. At 865 IU per 100 g, the beans have more of this vitamin than that of the other same family legumes such as lima beans, fava, green beans, etc. Vitamin A is one of the essential vitamins for the body provided through our diet. Vitamin A maintains mucus membrane integrity, enhances skin complexion, and improves night vision.
• In addition, yard long beans provide average amounts of minerals such as iron, copper, manganese, calcium, magnesium. Manganese is used by the body as a co-factor for the powerful anti-oxidant enzyme, superoxide dismutase.

Some of the recipes are:

• Glazed Chinese Long Beans
• Sauteed Chinese Long Beans
• Spicy Stir-Fried Chinese Long Beans with Peanuts
• Sichuan Style Stir-Fried Chinese Long Beans
• Roasted Long Beans with Herb Butter

Glazed Chinese Long Beans Ingredients

• 1/2 pound Chinese long beans
• 2 tablespoons butter
• 2 tablespoons sliced scallion
• 1 tablespoon freshly minced ginger
• 1 tablespoon minced garlic
• Pinch red pepper flakes
• 1/2 cup chicken stock
• 1 tablespoon honey
• 1 tablespoon sesame oil
• Salt and freshly cracked black pepper
• 2 tablespoons sesame seeds, optional

Glazed Chinese Long Beans

Method

1. In a large pot of boiling water, blanch long beans for 2 minutes until slightly tender. Allow to cool.
2. In a large skillet over medium-high heat, add butter. Add scallions, ginger and garlic. Mix together. Add red pepper flakes and long beans. Allow to cook for a few minutes. Stir in chicken stock, honey and sesame oil. Season with salt and pepper, to taste, and add sesame seeds, if desired. Mix together.

Sichuan Style Stir-Fried Chinese Long Beans Recipe
Ingredients

• 1/2 pound Chinese long beans
• 1 tablespoon peanut oil (sesame or vegetable can suffice)
• 4-6 dried chilies, preferably Sichuanese, roughly chopped
• 1 teaspoon whole Sichuan peppercorns, lightly crushed
• 1/4 teaspoon salt
• 1/2 teaspoon sugar
• 3 teaspoons sesame oil
• Splash of soy sauce (use gluten-free soy sauce for gluten-free option)

Sichuan Style Stir-Fried Chinese Long Beans

Method

1. Add a tablespoon of peanut oil to a wok or a large saute pan over medium heat and swirl until hot. Add chilies and peppers and stir-fry briefly until fragrant.
2. Add the long beans and stir-fry vigorously for 3-4 minutes (you don't want the spices to burn, if they start to then turn down the heat a bit). Season with salt and sugar and stir-fry a few seconds more to mix it all together.
3. Remove from heat. Stir in the sesame oil and soy sauce. Serve immediately.