Winged Beans (Fresh)

Fresh Winged Beans: Nutrition and Guide

Fresh winged beans — the immature seeds harvested from the distinctive four-angled, winged pods before they dry — are eaten as a vegetable in Southeast Asia, particularly in Thailand, Myanmar, Philippines, and Papua New Guinea. At this young stage, the seeds are tender and sweet with a flavour somewhat reminiscent of fresh soybeans (edamame), and the protein content — 7 g per 100 g for fresh seeds — is exceptionally high for a fresh vegetable. The young pods themselves are also edible before the seeds develop, eaten raw in salads or stir-fried briefly. In Thai cooking, winged beans (tua phu) appear in yam tua phu — a spicy salad with coconut milk, dried shrimp, and toasted coconut — one of the most distinctive and delicious preparations of this remarkable plant.

Nutritional Value and Uses

Fresh winged bean seeds provide 49 kcal and 7 g of protein per 100 g — exceptional protein density for a fresh vegetable, comparable to edamame. They provide vitamin C, folate, thiamine, iron, and phosphorus. Available from specialist Southeast Asian grocers and occasionally from Asian supermarkets in the UK. Use raw in salads (the Thai yam tua phu is the classic), briefly stir-fried, or blanched and dressed with sesame oil and soy. The pods can be sliced and eaten raw in salads when very young and tender.