Coco Cream and Smoked Fish Wing Bean Stew
The wing bean is a climbing herbaceous legume and although all parts of the plant are edible, it is grown mostly for its green pods and beans. Wing bean seeds (or WBS) have a nutritional value similar to that of soybeans containing about 30-32% of protein and 16% of oil. They are also high in phosphorus, calcium, magnesium, iron and B-vitamins. It was also found WBS have hypotensive properties and may contribute to the cardio-vascular health due to high content of monounsaturated oleic acid. Wing beans are relatively hard to cook and just like soybeans they should be heat treated to eliminate any anti-nutritional factors like the trypsin inhibitor which hampers digestion. By presoaking the beans in a soda & salt solution this may reduce the cooking time.
- 300g/10.5oz wing beans, sliced
- 30g/1oz ginger, julienne
- 50g/1.75oz shallots, thinly sliced
- 5g/0.25oz chilli, chopped
- 150g/5.25oz smoked fish, flaked
- 400ml/13.50fl oz coconut cream
- 15ml/0.5fl oz fish sauce
- 20ml/0.66fl oz vegetable oil or peanut oil
- Heat oil in a pan.
- Sauté ginger, shallots and chilli until aromatic.
- Add flaked smoked fish and stir briefly.
- Add wing beans and saute for a minute.
- Add coconut cream and simmer over medium heat for 5-7 minutes.
- Season with fish sauce.
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