I first found out about these special beans with 'wings' when my then stay at home helper Gloria bought it from the groceries and introduced it to me. I have never seen nor tasted thess beans. But I soon discovered that it tastes just like our regular French Beans and it can be cooked in whatever ways you cook your regular beans. It needs to be deveined (to remove the long fibrous green string) and sliced thinly. You'll see the wings then. I would rather call it Star Beans because it looks like a star when cut!
I have prepared the Winged Beans in a simple Indian way. Light in flavor, Sauteed Winged Beans is best served with a richer curry like Braised Vegetables in Yoghurt & Tomato Gravy (Vegetable Korma) and Pickle Onion Relish (a mix of your fav pickle with chopped onion).
Ingredients (Serves 4)
10 winged beans, deveined and sliced thin
1 tbsp canola oil
1/2 tsp mix of mustard seeds and urad dal
1 medium onion, chopped
1 stalk curry leaves, washed
1 tsp turmeric powder
1/2 tsp cumin powder
1/3 cup of water
1/3 cup Bengal gram dal or chana dal, boiled
Heat a pot and pour in the oil. When hot, add the mustard and urad dal seeds.
When the mustard seeds start to splutter, add in the onion and curry leaves.
Saute on high heat and then once slightly browned, add the spice powders and salt.
Stir, then add in the sliced winged bens.
Mix well, add 1/3 cup of water, cover and then let it cook. Because it is on high heat, watch the beans. You can reduce the heat to medium and give it a stir, now and then.
Once cooked (roughly 5-10 mins), add in the boiled Bengal gram dal.
Mix well and serve warm with your other dishes.
Hi guys! I'm Nilofar Iyer and I have shared my dishes here for you to cook for your own family and friends with love and most importantly with their long term good health in mind.