bian dou
* Calorie value is measured per serving weight shown
Nutrition (per 100g)
Common Serving Sizes
How long to burn 37 kcal
Approximate exercise time to burn the 37 kcal in each 100g:
About bian dou
Flat, broad-pod bean vegetable; higher in fibre than ordinary long beans.
Health Benefits of bian dou
Fibre advantage
Flat beans (扁豆) have ~2.2g fibre per 100g, among the highest of fresh beans - good for bowel movement, satiety, digestive health and weight control. Their protein (3.5g/100g) also beats most leafy greens.
In traditional Chinese food therapy
White flat beans are traditionally regarded as strengthening the spleen and clearing damp, often used for damp-hot summer. Pair with coix and yam in congee is a classic. Like green beans, cook them thoroughly for safety.
Many ways to cook
Shred and stir-fry with shredded pork, or stew with potato and eggplant. With their wide pods, slice into diamond shapes for cold dishes (always blanch first). Flat-bean braised noodles are a northern staple - beans and belly pork braised, noodles laid on top to steam and soak up the juice.