When it comes to legumes and vegetables that are eaten daily, most people's answers are likely to focus on green beans, cowpeas or oil beans. However, in the big family of beans, there is also a low-key but treasured member - four-sided beans. Not only does it sound like a different name, but it also has a unique place in the carob world.

Why are four-sided beans different from other beans?

Four-sided bean, also known as four-cornered bean, star fruit bean, winged bean, winged bean, dragon bean, emperor bean, is a herbaceous plant of the genus Four-sided bean in the legume family.

四棱豆原產於熱帶非洲和亞洲的印度，後來傳播到了近東、東南亞以及亞洲的我國。四棱豆傳入我國的時間不算很長，僅有百餘年的歷史，不過，因為四棱豆適應性強、栽培容易、病蟲害少，所以目前在海南、雲南、廣西、廣東、福建等地都有種植。

Although the name has "bean" in it, it doesn't look like a traditional bean. Its roots are particularly lush underground, and they are covered with small bumps that help absorb nutrients; The vines can climb up to three or four meters high, and the stalks are round like a small water pipe; The leaves are divided into several pieces like feathers, and each leaflet is oval; The blue-purple petals spread out like butterfly wings; The most special thing is its fruit, the length of the tender bean is 25~0 cm, and the slender bean is slightly curved like a miniature version of star fruit, so everyone will also call it "star fruit bean".

The whole body of the four-sided bean can be eaten

It is very nutritious

The nutritional value of the four-sided bean is very high, and young leaves, beans, roots, and seeds can be eaten. The leaves can be eaten like spinach, the tender beans are suitable for making salads, the roots can be eaten like potatoes, and the seeds can be utilized like soybeans.

Although all parts can be eaten, but the more common is to eat bean grass, Hainan friends must be no stranger, in the vegetable market to see the shape of green bean grass. The flavor of bean is unique, the taste is refreshing, the nutrition is rich, it is a kind of health vegetable emerging in recent years, cold dressing, vegetarian stir-fry is a more common cooking method.

1

Low calorie

The most important thing to control body weight is low energy and sugar control, and the four-sided bean is a low-energy food.

The water content of the bean is as high as 19%, and every 0g of the bean has about 0kcal of energy, which is comparable to vegetables such as green leafy vegetables and melons and eggplants with high moisture. In Western cuisine, four-sided beans are often a frequent servant of salads.

Thai salad

2

Protein

The protein content of most vegetables is less than 33.0%, while the protein in the bean is 0%, and the protein content of its dried seeds is comparable to that of soybeans, as high as 0%, which is higher than other beans and cereals.

3

Rich in vitamin E and flavonoids

The fresh seeds of the four-sided bean contain 126mg of vitamin E per 0g, which is quite high, and it can be said that there is basically no food that can match it, so it is also known as the "king of vitamin E". Because of its high seed content, it also has a higher vitamin E content than similar vegetables such as green beans and snow peas.

In addition to vitamin E, studies have found that flavonoids are also abundant in four-sided beans. Vitamin E and flavonoids have strong antioxidant properties and anti-aging effects. In animal experiments, the SOD activity of mouse serum and liver increased by 39.0% and 0.0%, respectively.

4

High in calcium

In addition to the nutrients above, the four-sided bean is also rich in minerals, especially calcium. Whether it's leaves, beans or seeds, the calcium content is considerable. According to the determination of different experiments, the calcium content of fresh soybean is between 100mg/0g~0mg/0g. While it may not be as well absorbed as dairy, it's better to have more of it.

Although the four-sided bean is good, this 3 point should be noted

Although the beans are rich in protein, vitamins and minerals, there are some details that need to be paid attention to when eating them to avoid triggering health risks.

1

It must be cooked thoroughly to avoid the risk of poisoning

Like green beans, they contain natural toxins – saponins, trypsin inhibitors, cytolectins – which can cause nausea, abdominal pain, or diarrhea if not heated enough. The Chinese Center for Disease Control and Prevention has called for a way to prevent vegetable bean poisoning, cook it thoroughly!

Specific Methods:

○ Blanch for 5~0 minutes before cooking to destroy most of the toxins.

○ Stir-fry or simmer thoroughly until the beans are soft.

○ Avoid eating raw or semi-raw food (e.g., insufficient heat during rapid stir-frying).

2

Special populations need to control the amount of food

Four-sided beans contain oligosaccharides, which can easily cause gas or intestinal discomfort, and may not be friendly to some friends:

○ Gastrointestinal sensitivities: Excessive consumption may cause bloating or indigestion. It is recommended to serve no more than 150 grams (about a handful) in a single serving with an easily digestible staple.

○ Allergies: Leguminous plants may cause allergic reactions, if it is the first time to eat, it is recommended to try a small amount to observe whether there is a rash or gastrointestinal discomfort.

3

The oxalic acid content is high, so be sure to blanch

The high oxalic acid content of the four-sided bean (similar to spinach) may affect calcium and iron absorption, which can be optimized by:

● Blanching: In addition to preventing poisoning, blanching can also remove most of the oxalic acid, which is conducive to mineral absorption.

● Mix with high-calcium foods: such as tofu and milk, to reduce the risk of oxalic acid combining with calcium to form stones.

● Eat more with vitamin C: such as bell peppers or tomatoes to promote the absorption of iron in legumes.

Seeing this, are you already eager to try this "dart bean"? Next time you visit the wet market, look for this angular delicacy on the shelves. Whether it is crispy and tender when stir-frying, or fresh and refreshing when cold dressing, the four beans are telling you with four edges and corners: the real king of nutrition never needs a sleek camouflage!

Finally, I would like to share a small tip, when choosing four-sided beans, it is recommended to choose young beans with bright green, sharp edges and no dark spots, and the aged beans are coarse and hard, and the toxin content may be higher.