Introduction:

Often overlooked in modern diets, the winged bean (Psophocarpus tetragonolobus) is a true nutritional powerhouse that deserves a place on your plate. Also known as the “goa bean” or “four-angled bean,” this tropical legume is rich in protein, vitamins, and minerals, making it a valuable addition for anyone seeking natural ways to enhance their health.

Doctors and nutritionists agree that winged beans support muscle development, digestion, and immune health—thanks to their high protein content, essential amino acids, and antioxidants. Whether stir-fried, steamed, or added to salads, these beans offer a delicious way to nourish your body.

Ingredients:

Here’s a simple and healthy Winged Bean Stir-Fry Recipe you can make at home:

2 cups fresh winged beans, sliced diagonally

1 tablespoon olive oil or coconut oil

2 cloves garlic, minced

1 small onion, finely chopped

1 small red chili (optional), sliced thinly

1 teaspoon soy sauce or tamari

½ teaspoon sesame oil (for aroma)

Salt and pepper to taste

A squeeze of lemon juice or calamansi (optional, for brightness)

Instructions:

Prepare the beans: Rinse the winged beans thoroughly and trim the ends. Slice them diagonally into bite-sized pieces.

Sauté aromatics: In a heated pan, add olive oil. Sauté garlic and onion until fragrant and slightly golden.

Add the beans: Toss in the winged beans and stir-fry for 3–4 minutes until they are tender-crisp.

Season: Add soy sauce, salt, and pepper. Mix well to coat the beans evenly.

Finish: Drizzle a little sesame oil and add lemon juice for extra flavor.

Serve hot: Perfect as a side dish or a light main meal with rice or grilled fish.

Serving and Storage Tips:

Serving: Enjoy this dish fresh and warm to retain the crunchiness of the winged beans.

Storage: Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan over low heat to maintain texture.

Meal Prep Tip: Blanch the winged beans in advance and refrigerate them for up to 3 days. You can then quickly toss them into stir-fries, salads, or soups.

Variations: