Benefits of Winged Beans

Benefits of Winged Beans

winged bean

Winged beans leaves, stems, flowers, seeds, tubers, etc are all edible in some way or the other. The scientific name of the winged bean is Psophocarpus tetragonolobus. It is also called asparagus bean, Goa bean, four angle bean, princess pea. The various parts of winged beans are a rich source of protein, vitamins, and minerals. These beans are an especially good source of Vitamin A. Let’s try to dig some important information as well as the health benefits of winged beans here.

Nutrition Facts:

Winged beans are cholesterol-free, low in sodium, high in healthy fats, an excellent source of vitamin B1 and B2, fiber, calcium, copper, iron, magnesium, etc.

Nutrients Values:
Energy- 49 Kcalories Carbohydrates- 4.31g
Protein- 6.95g Total Fat- 0.87g
Cholesterol- 0 mg Niacin- 0.900mg
Riboflavin- 0.100mg Thiamine- 0.140mg
Vitamin C- 18.3mg Sodium- 4mg
Potassium- 240mg Calcium- 84mg
Iron- 1.5mg Magnesium- 34mg
Zinc- 0.39mg

Health benefits of winged beans:

1. Prevents premature aging:

Winged beans are loaded with Vitamin C and Vitamin A. Both these vitamins work as antioxidants. These vitamins also prevent premature signs of aging like the appearance of wrinkles and fine lines on the skin.

2. Helps in weight loss:

The tender and immature pods of winged beans are low in calories. So, People who wish to shed their extra kilos can include seeds in their diet and get benefits of winged beans.

3. Helps to strengthen the body’s immune system:

Winged beans are loaded with Vitamin C which helps in strengthening the body’s immune system, against many infections. It also helps in maintaining the elasticity of blood vessels and protects the body from cancers.

4. Helps prevent neural-tube defects in the newborn baby:

Winged bean is also a rich source of folate, which is an essential component for DNA synthesis and cell division. In women, adequate folate content in the diet during pregnancy can help prevent neural-tube defects in the newborn baby.

5. Helps in building strong bones:

Winged beans are rich in calcium and phosphorus. These help in building strong bones and also helps to generate energy in people who are suffering from weakness.

Side effects of winged beans:

Legumes can be very nutritious during pregnancy but some women might be allergic to certain components for which prior consultative with the physician may help.

Fun facts of winged beans:

1. Winged bean grows lavishly in hot, humid countries such as Philippine, Indonesia, India, Burma, Thailand, and Sri Lanka.
2.Leaves can be eaten like spinach, flowers can be used in salads, tubers can be eaten raw or cooked.
3. Flowers are used to color rice and pastries.
4. Leaves and seeds are eaten to cure skin sores such as boils and ulcers.
5. Winged bean is occasionally planted as an ornamental because of its attractive flowers.

North Indian Dish:

Indian Winged Beans Salad with Fresh Coconut:


  • 2 cups chopped winged beans
  • 1 cup fresh grated coconut
  • 1-2 tbsp lime juice
  • Salt to taste

Tempering :

  • 1tbsp coconut oil
  • Mustard seeds 1 tsp
  • 1-2 dry red chili
  • 2 to 3 curry leaves


  1. Clean and chop the winged beans into small pieces.
  2. Boil 4 cups of water with 1 tsp salt. When it comes to boil, turn off the heat.
  3. Place the winged beans in a large bowl. Add the freshly grated coconut and a pinch of salt. Squeeze some fresh lime juice and toss it well/
  4. For the tempering, heat the oil in a pan. Add the mustard seeds and the dry red chilies. When the mustard seeds are spluttering add the curry leaves and turn off the heat. Add the tempering to the salad and serve immediately.

South Indian Dish: Winged beans and moong dal stir fry:


  • 1/2 kg winged beans
  • 3tbsp yellow split moong dal
  • 1 onion finely chopped
  • 1 tomato finely chopped
  • 3 green chilies finely chopped
  • 1/4 cup grated coconut
  • mustard seeds 1 tsp
  • urad dal 1 tsp
  • cooking oil 1 tsp
  • Salt to taste
  • Few curry leaves


  1. Chop winged beans and keep aside. Cook moong dal in enough water for 10 minutes. The dal shouldn’t be mushy. Drain the water completely. You can use this water to prepare soup or curry.
  2. Heat 1 or 2 tsp oil in a pan. Tamper mustard seeds and curry leaves. Add broken red chilies and chopped onions. Cook for a few seconds.
  3. Add chopped beans, turmeric powder, and cumin powder. Stir well everything. Add cooked moong dal, salt and 1/4 cup of water. Cook it for about 15 minutes.
  4. Serve hot with rice and curry.

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