Manila Bean/The winged bean (Psophocarpus tetragonolobus), also known as cigarillos, goa bean, four-angled bean, four-cornered bean, manila bean, princess bean, asparagus bean, dragon bean, is a tropical herbaceous legume plant. In Indonesia, it is known as kecipir. Its origin is most likely New Guinea.^[rx]

It grows abundantly in the hot, humid equatorial countries of South and Southeast Asia. In Southeast Asia and Papua New Guinea, it is widely known but only cultivated on a small scale.^[rx] Winged bean is widely recognized by farmers and consumers in southern Asia for its variety of uses and disease resistance. The Winged bean is nutrient-rich, and all parts of the plant are edible. Leaves can be eaten like spinach, flowers can be used in salads, tubers can be eaten raw or cooked, seeds can be used in similar ways as the soybean. The winged bean is an underutilized species but has the potential to become a major multi-use food crop in the tropics of Asia, Africa, and Latin America.^[rx]

Winged bean (Psophocarpus tetragonolobus), also known as Goa bean, four-angled bean, four-cornered bean, Manila bean, Mauritius bean is a tropical legume plant native to New Guinea. It grows lavishly in hot, humid countries such as the Philippines and Indonesia to India, Burma, Thailand, and Sri Lanka. It is a climbing plant in the Fabaceae family and similar in appearance and growth habit to the ordinary garden pole bean. Almost all the parts of the plant including immature pods, mature seeds, tender leaves and shoots, flowers, and tubers are used in East-Asian cuisine. Leaves can be eaten like spinach, flowers can be used in salads, tubers can be eaten raw or cooked, and seeds can be used in similar ways as the soybean. Wing beans offer an abundance of essential nutrients, including protein, complex carbohydrates, B vitamins, calcium, iron, and fiber due to which it is found growing throughout the world.

Winged beans Scientific Classification

Scientific Name: Psophocarpus tetragonolobus

Plant

Winged bean is climbing, twining perennial vine, growing up to 2–4 m long, and is found growing in the hot, humid equatorial zone and humid tropics with short daylight, good moisture, and abundant rainfall. It prefers well-drained, friable soil types for good yield. It has fleshy, fusiform, tuberous roots and ridged, glabrous stem. Leaves are trifoliate on long petioles ( up to 12 cm long) grooved on the upper side and with a pulvinus at the base, color appearing as different shades of green whereas leaflets are more or less triangular or rhomboid, tapering to an acute point, base obtuse 8–15 by 4–12 cm entire and light green colored. Flowers are bisexual, papilionaceous, and of varying colors pale sky blue, white, reddish-brown depending on cultivars. Wing beans are available during the summer months.

Pod

The Winged bean is a nutrient-rich, tropical legume plant that grows well in tropical climates with warm weather, humidity, and abundant rainfall. Almost all parts of the plant are palatable. Leaves can be consumed like spinach, flowers as salads, tubers are consumed raw or cooked, and seeds are prepared in similar ways as the soybean. The Wing bean plant produces pea-like beans with four-winged edges. Pods are oblong linear, straight, curved to long and flexuous, 15–30 cm long and 2.5–3.5 cm wide, with four longitudinal serrate dentate or sinuous leafy wings cross-section, the pod is square with the four corners tapering out into the thin wings. They are green, yellow-green, or purple, or green with purplish-red wings and turn brown when fully ripe. It has waxy skin and white-colored flesh. Pods are best picked when young so that the pod and beans within can be eaten. Seeds are subglobose about 0.5–1 cm across, white, yellow, brown, or black, or mottled with a small aril and non-endosperms. Pods have a pleasant nutty flavor and delightful taste, while leaves have a mild spinach-like flavor and the flowers’ flavor has been compared to the flavor of mushrooms. Choose small beans with no sign of discoloration. Because shorter ones are more tender. If you get the longer ones, the cooking time might also be longer. Wash and trim before using.

History

The genus Psophocarpus contains nine species, eight of them are wild and one, winged bean is only known in cultivation. The wild species have been collected only in Africa, Madagascar, and the Mascarene Island, winged bean has an Asiatic distribution from Mauritius to New Guinea. New Guinea and Southeast Asia particularly Indonesia have many varieties and strains that point to them being the center of diversity for the winged beans. Some researchers declare that it could have African ancestry.

Winged bean is widely cultivated in the tropics, particularly in Myanmar, India, Malaysia, Indonesia, Thailand, Vietnam, Sri Lanka, Bangladesh, West Africa, New Guinea, the West Indies, South America, and even South Florida. But nowadays it is found growing throughout the world due to its higher nutritional value and delightful taste.

Nutritional value

Apart from their pleasant nutty flavor and delightful taste, winged bean is a good source of nutrients, vitamins, and minerals. Consuming 182 grams of winged beans offers 5.242 mg of Copper, 24.46 mg of Iron, 6.772 mg of Manganese, 1.875 mg of Vitamin B1, 47.1 g of Total Dietary Fiber, 821 mg of Phosphorus, and 53.96 g of Protein. Moreover many Amino acids 1.387 g of Tryptophan, 2.146 g of Threonine, 2.672 g of Isoleucine, 4.545 g of Leucine, and 3.888 g of Lysine are also found in 182 gram of winged beans.

Health benefits of Winged bean

Winged beans – also referred to as asparagus bean, Goa bean, princess pea, or even the four-angle bean – are often an incredible part of a healthy, balanced diet that is also budget-friendly. The leaves, roots, stems, and flowers are all edible and they’re all packed with nutrition. These nutrients include proteins, minerals, and vitamins, especially Vitamin A, which not just assists to nourish a healthy body but brings numerous beauty benefits, too. The health benefits of winged beans are discussed below.

1. Helps Prevent Premature Aging

Winged bean consists of a considerable amount of copper which is a strong antioxidant that works in the presence of the antioxidant enzyme superoxide dismutase to safeguard the cell membranes from free radicals. Superoxide dismutase is one of the robust antioxidants that work within the body in the fight against free radicals. Free radicals attack many different organ systems but are specifically well-researched in terms of their effect on aging, including wrinkles, age spots, and susceptibility to various types of cancer, macular degeneration, and kidney malfunctions. Having sufficient copper in your daily diet can keep you looking younger for longer! Winged beans consist of 5.242 mg of copper which is 582.44% of the daily recommended value so including winged beans is one of the best methods to obtain a sufficient amount of copper.

2. Reduces Headaches and Migraines

Research has discovered that tryptophan reduction deteriorates pain related to tension headaches and migraines, plus may cause serious nausea and sleep problems experienced by many migraine victims. Increased brain synthesis of serotonin seems to offer natural relief for headaches and migraine symptoms, like sensitivity to light, indigestion, pain, and more.

One research conducted by the Murdoch University School of Psychology in Australia discovered that five to eight hours after consuming a drink with a complete array of 19 different amino acids, including tryptophan, symptoms of migraines were considerably reduced. So include tryptophan-rich food like winged beans to reduce headaches and other related problems.

3. Ensures a Healthy Pregnancy

Normally doctors recommend pregnant women increase their intake of iron from food sources or supplements. A Cochrane Database of Systematic Reviews study reports that the prenatal supplementation of iron helps lower the risk of low birth weight and avoids maternal anemia during pregnancy. Pregnant women must take 27 milligrams of iron a day. Iron supplements are best absorbed when supplemented with foods rich in vitamin C, such as orange, grapefruit, and tomato juice. Winged beans consist of 24.46 mg of iron which is 305.75% of the daily recommended value so it is best to include it in your regular diet to get a sufficient amount of iron.

4. Inflammation and Sprains

Regular consumption of winged beans is one of the best ways to cure sprains and inflammation by increasing the superoxide dismutase level since it consists of a considerable amount of manganese. This happens due to its antioxidant properties. Superoxide dismutase (SOD) deficiency can be observed in patients with arthritis. SOD contains anti-inflammatory properties that are essential for arthritis patients’ bodies that help to increase the synthesis and functioning of SOD. This is useful to reduce the symptoms of the condition and live a healthier life.

5. Helps Prevent Vision Problems

Research has proven that thiamine can help to defend against vision problems like cataracts and glaucoma. This is due to its ability to influence nerve and muscle signaling, which is important in relaying information from the eyes to the brain. Winged bean is one of the best sources of vitamin b1 since it has 1.875 mg of vitamin B1 which is 156.25% of the daily recommended value. So consume winged beans daily to solve all your vision problems.

6. Weight loss

Apart from aiding digestion and preventing constipation, fiber helps to add bulk to your diet, a key factor for both losing weight and maintaining a healthy weight. Adding bulk helps you feel full sooner. Since fiber remains in the stomach longer than other foods, that feeling of fullness will stay with you much longer, helping you eat less. High-fiber foods such as fruits and vegetables tend to be low in calories, so by including fiber in your diet, it’s easier to cut calories. Winged bean is also one of the best sources of fiber so include it in your regular diet.

7. Weakness

Winged bean consists of an ample amount of phosphorous that has the capability to remove minor health problems like muscle weakness, numbness, fatigue, and other similar disorders. Normal levels of phosphorous in the body are a great way to remain fit and active. A normal amount can be around 1200 mg for adults, according to experts and from the suggestions of various health practitioners. Apart from that sexual weakness can also be cured with healthy supplementation of winged beans into the body, so problems like loss of libido, frigidity, impotence, and sperm motility can be cured by having an adequate supply of phosphorus in your system.

8. Can Help Prevent Diabetes

Vitamin D and calcium when consumed together may be beneficial in optimizing glucose metabolism and helping to prevent diabetes according to several types of research.  Vitamin D and calcium have direct effects on the pancreatic cells that control insulin secretion and therefore blood sugar levels. Calcium is an essential component of cellular processes that occur within insulin-responsive tissues like skeletal muscle and fat tissue. Winged bean consists of 801 mg of calcium which is 80.10% of the daily recommended value.

9. Prevents Asthma

Patients that suffer from chronic asthma may be able to normalize their breathing with the help of magnesium supplements which aid in relaxing the bronchial muscles and regulating breathing. Even wheezing and breathlessness can be relieved through the administration of intravenous magnesium. Winged bean is one of the best medicines for this since it contains 326 mg of magnesium which is 77.62% of the daily recommended value.

10. Increases Immunity and Fights Colds

Zinc-rich food like winged bean is frequently taken as a natural over-the-counter remedy for fighting colds and symptoms of illnesses. When taken for at least five months, zinc reduces your risk of becoming sick with the common cold, plus supplementing once you already feel sick can speed up the healing process.

Research shows that zinc can interfere with the molecular process that causes mucus and bacteria to build within the nasal passages. Ionic zinc, based on its electrical charge, has the capability to exert an antiviral effect by attaching to receptors in nasal epithelial cells and blocking their effects. So winged beans must be included in your daily diet.

11. Prevents DNA damage

The abundance of vitamin A in the legume is exceedingly good for your body. Being an antioxidant, it helps protect your DNA from damages [24] caused by harmful radicals. It reduces oxidative stress and removes harmful elements from your body.

12. Improves skin elasticity

As aforementioned, winged beans are extremely good for your skin. It protects your skin from external as well as internal damages and keeps it healthy. The vitamin C content not only limits the onset of wrinkles and lines but also aids the growth of [25] collagen. This helps in maintaining your skin elasticity, thereby protecting your skin from being saggy and loose.

13. Beneficial during pregnancy

Being a rich source of folate [7] , controlled consumption of winged beans is beneficial during pregnancy. It helps support a healthy delivery and avoid the onset of any neural tube defects to the infant. Along with the folate content, the rich source of iron in the legume is beneficial as it reduces the risk of maternal anemia [8] and low birth weight. Pigeon Peas: 10 Health Benefits, Nutritional Value & Recipe

14. Reduces inflammation

The considerable amount of manganese in the legumes helps in reducing inflammation [9]. The antioxidant property possessed by the mineral works in relieving any sprains or swellings [10] caused. This is beneficial for individuals suffering from arthritis, as it helps in treating the superoxide dismutase (SOD) deficiency, the factor causing the condition.

15. Improves eye health

According to studies, the thiamine content [11] in the legume is known to prevent problems related to vision. Regular consumption of winged bean help prevent the onset of issues such as glaucoma and cataracts. Thiamine has the ability to improve muscle and nerve signaling, which is critical in the connection between your eyes and brain.

16. Boosts energy

The phosphorus in winged beans helps improve your energy levels and can help in dealing with issues such as fatigue, muscle weakness, and numbness. The different type of sugars [13] in winged beans, such as glucose, sugars-fructose, sucrose, lactose, galactose, and maltose [14] is directly responsible for improving your energy levels. Consuming winged beans not only helps in improving your energy levels but also aids in maintaining it.

17. Prevents premature aging

Winged beans are natural antioxidants that help prevent the cell membranes from being attacked by free radicals that cause damage. The vitamin C and vitamin A [15] in the legume prevent the onset of premature aging and protect your skin from wrinkles, blemishes, and other age-related damages. By renewing the skin cells, it helps in treating reduced firmness of the skin as well.

18. Treats nutrient deficiency

Loaded with nutrients, winged beans are a natural source of necessary nutrients. Regular consumption of the legume helps in compensating for any insufficiencies [16] in your diet. The legume is not only filled with beneficial vitamins but also minerals such as iron, copper, calcium, phosphorous, manganese, and magnesium.

19. Contains Healthy Fats

All fats are not harmful to our health. The body also needs good fat, which is essential for the body. The winged beans contain a high amount of saturated fats, mono-saturated fats, and polyunsaturated fat. All these work together to promote a healthy body.

20. Prevents Premature Skin

Winged beans are packed with Vitamin C and Vitamin A. Both these vitamins act as antioxidants to prevent premature signs of aging, like wrinkles and fine lines on the skin.

21. Promotes Skin Elasticity

The high content of antioxidants present in the winged beans plant can ensure that the skin maintains its elasticity and makes it look younger.

22. Supports Immunity

Winged beans have a high content of Vitamin A and C. They also promote a healthy immune system which can make your body strong enough to prevent illnesses, infection, and other deadly diseases.

23. Prevents Birth Defect

Women who consume a quality amount of folate before and after conception can have a better chance of bearing a healthy baby without developing neural tube defects like spina bifida. Winged beans are said to be excellent sources of folate.

24. Healthy Teeth And Nails

Calcium is essential for keeping teeth and nails healthy. And winged beans is said to have a high content of calcium. Consuming this veggie daily can prevent tooth decay, gum-related problems, brittle nails, etc.

How to Eat

• All the plant parts, seeds, tender, immature pods, young leaves, flowers, and tubers are edible and consumed as food.
• Tuberous roots are consumed both cooked and raw in Papua New Guinea and Myanmar.
• Young pods at the 10–15 cm stage are eaten raw and cooked.
• Young leaves and shoots and young pods are eaten raw or steamed as lab and in sayor, in a side dish with rice called trantjam keeper made up of sliced young tender pods mixed with similarly sliced cucumber and sambal in Indonesia.
• Young leaves are cooked and eaten as greens.
• Young tender pods are eaten raw as ulam (vegetable salad) usually with sambal belachan in Malaysia.
• Young pods are sliced and fried with sambal and pounded dried shrimps.
• Ripe seeds are consumed as a delicacy in pindang or eaten roasted.
• Flowers and flower buds are eaten as petrels in Java.
• Flowers are used to color rice and pastries.
• Ripe seeds are fried like kacang goreng in madura.
• Seed is rich in proteins and has similar uses to that of soya beans – edible oil, milk, tofu, bean curd, tempeh, miso, etc.
• Winged bean flour can be used as a protein supplement in bread making.
• Finely chopped beans are added in salads, stir-fries, and sambal.
• Whole immature pods may be grilled and seasoned with oil, salt, and pepper.
• Tender leafy greens and shoots cooked in stews and stir-fries.

Other Traditional uses and benefits of Winged bean

• Leaves were used in a compound lotion for smallpox in Peninsular Malaysia.
• Root as a poultice to cure vertigo in Myanmar.
• Pods and edible tubers are considered roborant (tonic) in New Guinea.
• Leaves and seeds are eaten to cure skin sores such as boils and ulcers.

Other facts

• The Winged bean is occasionally planted as an ornamental because of its attractive flowers.
• The whole plant, as well as processed seeds, is good animal feed.
• The cake left after extraction of oil from the seeds can be used for stock-feed.

Recipe of Winged bean

1. Grilled Winged Beans With Miso Dipping Sauce

Ingredients

Miso Dipping Sauce

• 1/4 cup Shiro-miso (white miso)
• 1/4 cup mirin (sweet sake)
• 1/4 cup rice vinegar
• 2 tsp dark sesame oil
• 2 tbsp vegetable oil
• 1 tbsp finely grated ginger
• 1 scallion, trimmed and minced

Winged Bean Preparation

• 1 tbsp vegetable oil
• 1 tsp dark sesame oil
• 1 pound winged beans
• Salt
• Freshly ground black pepper

Directions

1. In a bowl, whisk together the Shiro-miso (usually present in refrigerated cases at natural food stores), mirin, and rice vinegar until smooth. Add some sesame and vegetable oils, ginger, and scallion; stir till well mixed. Set aside.
2. In a separate bowl, combine the vegetable and sesame oil. Lightly brush the winged beans using the combined oils. Sprinkle to taste with salt and pepper. Prepare a medium-hot fire in a charcoal grill, or preheat a gas grill to 400 degrees (medium-high). Put the vegetables crosswise directly on the grill grate. Grill, turning frequently until just crisp, about 3 minutes. Serve the grilled winged beans together with the miso dipping sauce on the side.

2. Stir-Fried Winged Beans (Kacang Botol) with Tomato and Garlic

Ingredients

• 1/4 cup vegetable oil
• 6 cloves garlic, thinly sliced
• dried red chiles, to taste
• 1 pound winged beans (kacang botol), cut into bite-sized lengths
• 1/2 teaspoon Kosher salt
• 1 large tomato, diced
• 1 tablespoon soy sauce (gluten-free if needed)
• 1 teaspoon toasted sesame oil

Directions

1. Heat a wok or perhaps your largest skillet over maximum heat. Add the oil, and when it is shimmering, add some garlic and chilis. Stir-fry for ten seconds, without burning, and immediately add some winged beans and salt.
2. Stir-fry for about 30 seconds, till the beans brighten in color.
3. Add the tomatoes and stir-fry for about 30 more seconds, before the tomatoes just slightly begin to break down and form a sauce. Remove from heat.
4. Stir within the soy sauce and toasted sesame oil. Taste and adjust seasoning and serve immediately.

3. Sauteed Winged Beans

Ingredients

• 1 lb winged beans or green beans, cleaned, ends trimmed
• 2 Tbsp chopped garlic
• 3 Tbsp soy sauce (I used low sodium soy sauce)
• 2 tsp oyster sauce
• black pepper and salt to taste

Directions

1. Saute garlic over medium heat, until lightly browned. Add beans, soy sauce and oyster sauce and mix. Cover pan along with lid and cook over medium heat until beans are tender although not mushy, about 5-6 minutes. Add salt and pepper to taste.

4. Hot and Spicy Winged Beans

Ingredients

• 15 winged beans (cut into small sections)

Seasonings

• 1/2 tbsp chili sauce – suitable for vegetarians
• 1/2 tbsp vegetarian belacan powder
• 1/4 tsp salt
• 1/4 tsp sugar

Directions

1. Heat oil, saute vegetarian belacan powder as well as chili sauce until fragrant.
2. Add winged beans, salt, and sugar; stir evenly and briefly cover the pan.
3. Add water and quickly cover the pan again.
4. Saute till fragrant, dish out, and serve.

5. Fried Wing Beans

Ingredients

• 10 wing beans, sliced sideways into 1cm length
• 2 red chilies, seeded and sliced (might be replaced along with 1 rounded teaspoon sambal belacan)
• 2 tablespoon dried prawns, soaked and chopped finely
• 3 cloves garlic, minced
• 2 tablespoon cooking oil
• ½ tablespoon light soya sauce
• 100 ml hot water

Directions

1. Heat oil. Stir-fry the dried prawns till somewhat brown & fragrant.
2. Add the minced garlic and stir-fry for 20 secs.
3. Toss in the wing beans and sliced chilies. Stir-fry for 1 min.
4. Add hot water and light soya sauce to taste and continue to stir-fry quickly for 15secs (this is to keep the beans crunchy).
5. Dish up and serve hot with steamed rice.

6. Ginisang Sigarilyas

Ingredients

• 1 bunch winged beans(cigarillos), sliced
• 300 grams chicken fillet or pork
• 3 cloves garlic, minced
• 1 onion, chopped
• 2 tablespoons fermented fish sauce (bagoong na isda)
• 1 cup water or chicken/pork stock
• 2 tablespoons vegetable oil
• salt and pepper to taste

Directions

1. In a pan, heat oil and saute garlic and onion.
2. Add chicken fillet and stir cook till brown then seasons along with bagoong and pepper.
3. Pour water and bring to boil then add sigarilyas.
4. Cook for 3-5 minutes or until cook then adjust seasoning in accordance with taste.
5. Remove from heat then serve with steamed rice. Enjoy.

7. Winged bean salad with fresh coconut

Ingredients

• 2 cups chopped wing beans
• 1 cup fresh grated coconut
• 1-2 tablespoons lime juice
• 1 tablespoon olive oil
• 1 tablespoon black mustard seeds
• 1-2 dry red chilli
• 2 sprigs of fresh curry leaves
• 4 cups of water
• salt

Directions

• Boil the water and add 1 tablespoon salt.
• Once it starts bubbling, add the chopped winged beans in and turn off the heat.
• Let it sit in the water till the colour changes to bright green.
• Strain it and place it in ice cold water.
• Add the grated coconut and a pinch of salt.
• Add the lime juice and mix well.

For tempering

• Heat the olive oil in a pan and add the mustard seeds and dried red chillies.
• Once the mustard seeds start to splutter, add the curry leaves and turn off the heat.
• Add to the salad and mix well.

8. Wing bean marinated with dried plum

Ingredients

• 2 cups chopped wing beans
• 1 teaspoon soy sauce
• 1 dried plum
• black sesame

Directions

• Boil 4 cups of water and add the chopped winged beans.
• Once it is lightly boiled, place it in ice-cold water.
• Take the seed out of the plum and squash it with a knife.
• Mix the squashed plum with the soy sauce.
• Add the paste to the boiled winged beans.
• Sprinkle salt and black sesame on top, mix well.

Precautions

However, there aren’t any reports of any kind of post-harvest illness, studies have revealed that the plant species is extremely prone to various fungal, viral, bacterial and nematode diseases. Aside from this, there’s also a high possibility of contamination of stock by mold fungi.

References

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Winged Bean - Nutritional Value, Health Benefits, Recipes

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