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These garlic winged beans are super crunchy, garlicky, and perfectly seasoned! If you ever wondered how to cook this mysterious vegetable, you are going to love this recipe! It makes a healthy and delicious side!
Have you ever tried winged beans? If not, now is the time! I’m sharing all about this unknown vegetable below!
📘 What are Winged Beans
The Winged bean, also known as dragon bean, goa bean, or manila bean, is a tropical plant that is widely used in Asia and Latin America. It grows well in hot and humid climates.
Surprisingly, all of the parts, from the leaves to the tubers and seeds, are edible!
Here, we will be preparing the bean pods, which are about 6-8 inches long and have four ruffled “wings.”
🥣 How to Cook Garlic Winged Beans
This recipe is super easy, requires just 6 ingredients, and is made in one pan. Here is what you will need:
- Winged beans – Look for winged beans that are firm and have a vibrant green color. You can find winged beans in some produce stores and in the produce or refrigerated section of most Asian supermarkets.
- Garlic – Use fresh garlic for a pungent flavor.
- Salt and pepper – To season, you can use either ground black pepper or white pepper.
Start by preparing the winged beans by washing them under cold water.
Next, cut off the stems and slice the pods diagonally into 1/2-inch thick slices. The way you slice the winged beans doesn’t really matter as long as you make thin slices. Once done, set aside and prepare the crispy garlic.
Heat a couple of tablespoons of oil in a non-stick skillet. Once hot, add the minced garlic and cook until golden brown. You want to keep an eye on it and stir regularly to prevent it from burning.
Transfer the fried garlic to a small bowl and save it for later.
It’s now time to cook the winged beans! To the same skillet, add the sliced pods and sauté for about 1 minute.
Next, season with salt, sugar, and pepper. Pour in a couple of tablespoons of water (this will help slightly steam the winged beans as well as deglaze the pan), and cook for another 2-3 minutes.
Finally, stir in the fried garlic and serve hot!
📔 Tips
- Wash the beans thoroughly: since winged beans have many edges, make sure to clean them very well to remove possible dirt.
- Do not overcook: Sautéing for just 3-4 minutes is largely enough. If you sauté the winged beans for too long, they will develop a slightly bitter flavor.
- Season well: start with the recommended 1/8 teaspoon of salt and add more to taste.
I hope you will love these garlic winged beans as much as I do! It’s crunchy, garlicky, healthy, and delicious served with rice, quinoa, or your favorite grain!
🥗 More Plant-Based Sides
Let me know in the comments if you try this recipe!
Garlic Winged Beans
Ingredients
- 2 tbsp oil
- 3 cloves of garlic minced
- 10 winged bean pods about 6 ounces
- 2 tbsp water
- 1/8 tsp salt adjust to taste
- 1/4 tsp sugar
- 1/8 tsp ground black pepper
Instructions
- Wash the winged beans under cold water and drain well. Cut off the stems. Using a sharp knife, slice the winged beans diagonally into 1/2-inch thick slices. Set aside.
- Heat the oil in a large non-stick skillet over medium heat. Once hot, add the garlic and cook for 3-5 minutes or until golden brown and crispy. Transfer the fried garlic to a small bowl and set aside.
- Add the sliced winged beans to the skillet and sauté for 1 minute over medium heat. Next, add the water, salt, sugar, and ground black pepper. Stir to combine and cook for another 2-3 minutes.
- Stir in the fried garlic and remove from heat. Serve as a side with rice, quinoa, tofu, etc!
Notes
- Wash the beans thoroughly: since winged beans have many edges, make sure to clean them very well to remove possible dirt.
- Do not overcook: Sautéing for just 2-3 minutes is largely enough. If you sauté the winged beans for too long, they will develop a slightly bitter flavor.
- Season well: start with the recommended 1/8 teaspoon of salt and add more to taste.
Nutrition
About the Author
Thomas Pagot is the founder, photographer, and recipe developer behind Full of Plants. He created the blog in 2016 as a personal cookbook for vegan recipes. Through years of recipe development, Thomas has successfully grown Full of Plants into a trusted resource for plant-based recipes.
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This vegetable was a mystery to me. Tbh, I was a bit scared if I would like it. Surprisingly, it tasted so good. Delicious to the core!
Thank you for the recipe, my friend!
You’re welcome Lucas! Winged beans were also a revelation to me 😉
I had read about winged beans at some point but recently found them in HMart. I buy something I have never had every time I go. Sometimes wonderful, sometimes disgusting usually meh, although I wonder if I have given the whatever justice in my preparation.I first just steamed a wing bean to get an idea of the taste and texture. Very nice but stringy. Followed this recipe and ate the stir fried winged beans with cauliflower mashed potatoes. Lovely. The Winged beans were $5 dollars. High protein and very nice but would I do it twice. I don’t know. I am always surprising myself. Very nice instructions for your recipes. Thank you.
Glad you liked the winged beans recipe, Matt!