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.

Posted by Nikki N
06/12/2017

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Preparation Time : 10 mins

Cooking Time : 10-15 mins

Serves : 5-6

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Main Ingredient : Beans/Pulses
Recipe Type : Dinner

Ingredients :

 

  • 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

Method :
  1. Heat oil in a pan.
  2. Sauté ginger, shallots and chilli until aromatic.
  3. Add flaked smoked fish and stir briefly.
  4. Add wing beans and saute for a minute.
  5. Add coconut cream and simmer over medium heat for 5-7 minutes.
  6. Season with fish sauce.

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