Coco Cream and Smoked Fish Wing Bean Stew
The wing bean is a climbing herbaceous legume and although all parts of the plant are edible, it is grown mostly for its green pods and beans. Wing bean seeds (or WBS) have a nutritional value similar to that of soybeans containing about 30-32% of protein and 16% of oil. They are also high in phosphorus, calcium, magnesium, iron and B-vitamins. It was also found WBS have hypotensive properties and may contribute to the cardio-vascular health due to high content of monounsaturated oleic acid.
Wing beans are relatively hard to cook and just like soybeans they should be heat treated to eliminate any anti-nutritional factors like the trypsin inhibitor which hampers digestion. By presoaking the beans in a soda & salt solution this may reduce the cooking time.
The green pods before ripening are also a valuable source of nutrients and they don’t require such a prolonged cooking process, like the seeds do. So young tender pods may be prepared in the same manner as French beans, although fresh immature pods are often added raw in various salads.
If you’re struggling to find wing beans, equally excellent substitutes would be: green beans, collard, taro and spinach.
Let’s try our creamy Smoked Fish and Wing Bean Stew and maybe it’ll become your favourite bean recipe!
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- 300g/10.5oz wing beans, sliced
- 30g/1oz ginger, julienne
- 50g/1.75oz shallots, thinly sliced
- 5g/0.25oz chilli, chopped
- 150g/5.25oz smoked fish, flaked
- 400ml/13.50fl oz coconut cream
- 15ml/0.5fl oz fish sauce
- 20ml/0.66fl oz vegetable oil or peanut oil
- Heat oil in a pan.
- Sauté ginger, shallots and chilli until aromatic.
- Add flaked smoked fish and stir briefly.
- Add wing beans and saute for a minute.
- Add coconut cream and simmer over medium heat for 5-7 minutes.
- Season with fish sauce.