Yardlong beans (Sitaw)

Yardlong beans, also called sitaw in Filipino, are part of the legume family, along with peas, beans, lentils, and peanuts. They are known by many names, such as asparagus beans, Chinese long beans, snake beans, and long-podded cowpeas.

Its scientific name, Vigna unguiculata subsp. sesquipedalis, provides a clue about their unique characteristic of having long pods. The term "sesquipedalis" means "a foot and a half long" in Latin, approximately 18 inches, and indicates the length of many varieties of yardlong beans.

These immature pods have a distinctly long and slender appearance. The skin is usually light to dark green, though some cultivars can be red or purple. Their seeds are small and can vary in color depending on the specific variety.

Jump to:

• What do yardlong beans taste like?
• Yardlong beans vs. green beans
• Are yardlong beans healthy?
• How to buy
• How to store
• How to prepare
• Yardlong beans in Filipino Cooking
• Other ingredient guides you may like
• 📖 Recipe

What do yardlong beans taste like?

Yardlong beans have a slightly sweet and nutty flavor with a chewy, crunchy texture. They are comparable in taste and texture to green beans or snap peas but have a slightly firmer texture. These beans are versatile and mild in flavor.

Yardlong beans vs. green beans

Yardlong and green beans are legumes harvested and consumed as immature pods before their seeds fully develop. Yardlong beans are long and slender, with pods growing about 12 to 30 inches long. Also known as string beans, green beans are shorter, wider, and range from 4 to 6 inches long.

Both beans taste similar, but the texture differs slightly. Yardlong beans are thinner, which makes them crunchier. In Filipino cuisine, yardlong beans are stir-fried or sautéed with aromatics, meat, and other vegetables. They can also be blanched and added to soups and stews.

Green beans are commonly used in Western cuisines. They are typically blanched, steamed, or tossed into everything from casseroles to salads. Overall, you can use yardlong beans interchangeably with green beans.

Are yardlong beans healthy?

Yardlong beans are a nutrient-dense food with numerous health benefits. These beans are low in calories and high in fiber, making them an ideal choice for weight management and digestive health. They are a good source of folate that promotes fetal development, while their protein content helps build and repair body tissues.

These beans contain various vitamins and minerals that are important for overall health. Vitamins C and A, iron, potassium, and magnesium support immune function, vision health, and cardiovascular health. The high levels of antioxidants protect against cellular damage and may lower the risk of chronic diseases such as cancer, heart disease, and obesity.

How to buy

When buying yardlong beans, look for beans that are firm, crisp, and brightly colored. They should have a slight snap when bent. Avoid any beans that are wilted, bulging, or have soft spots.

As they can vary in size, choose beans that are between 12 and 18 inches long with thin, straight pods. Those that are too thick can be tough and fibrous.

Light-colored beans are known to be more delicate with a milder taste. Dark-colored ones have a slightly tougher texture and a more robust flavor, which makes them ideal for recipes that require a heartier texture.

How to store

To keep yardlong beans fresh, store them in an airtight container or plastic bag in the refrigerator for up to 5 days, preferably wrapped with a paper towel to absorb excess moisture. Do not wash them until you're ready to use them.

To extend their shelf life, consider blanching them before freezing to maintain their texture. Freezing is an excellent way to preserve yardlong beans for future use.

How to prepare

Rinse the beans under running water. Trim the ends using a sharp knife or scissors. For smaller and younger beans, you can snap them using your fingers. Cut the beans into pieces, depending on your recipe.

Yardlong beans can be prepared in many ways, including stir-frying, sautéing, and blanching before incorporating them into soups and stews.

Yardlong beans in Filipino Cooking

Here are some ways Filipinos cook yardlong beans (sitaw):

• Ginataang Kalabasa at Sitaw (Squash and Yardlong Beans in Coconut Milk): Simmered in coconut milk along with aromatics and protein such as shrimp, crab, or pork. Some variations may include vegetables like malunggay (moringa).
• Pinakbet (Vegetable Stew): A hearty stew made with a variety of local vegetables (okra, eggplant, bitter melon, squash, and yardlong beans) with sautéed shrimp paste, aromatics, and proteins like shrimp or pork.
• Adobong Sitaw (Yardlong Beans Adobo): Yardlong beans are braised in traditional adobo ingredients of vinegar, soy sauce, garlic, black pepper, and sometimes made with pork.
• Sinigang (Sour Soup): Yardlong beans, along with other vegetables, are added to a sour and savory soup made with pork, shrimp, or fish and a souring agent like tamarind.
• Bicol Express - A spicy Filipino stew made with bite-size pieces of pork simmered in coconut milk, shrimp paste, and chilies. Some variations include pineapple or yardlong beans.
• Ginisang Sitaw (Sautéed Yardlong beans): Sautéed with onions, garlic, and tomatoes. Some recipes include proteins like pork, chicken, or shrimp.

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📖 Recipe