Stir-fried winged bean tuber with garlic
This is a simple, savory stir-fry featuring the tuberous roots of the winged bean plant, a lesser-known but nutritious vegetable. The dish typically consists of sliced winged bean tubers quickly cooked with garlic in a hot wok, often with a splash of soy sauce or fish sauce for seasoning. It is a common home-style preparation found in various cuisines across Southeast Asia, particularly in Thailand and Indonesia.
🍽️ Nutrition at a glance
This dish is relatively low in calories and fat, making it a light yet fiber-rich side. It provides a good source of plant-based protein and is notably high in essential minerals like potassium and iron.
Nutrition breakdown
| Calories | 85 kcal |
| Protein | 5.5 g |
| Carbs | 14 g |
| Fat | 1.5 g |
| Fiber | 4.5 g |
| Sugar | 3 g |
| Sodium | 320 mg |
| Potassium | 420 mg |
| Iron | 2.8 mg |
| Vitamin C | 18 mg |
| Calcium | 65 mg |
| Magnesium | 38 mg |
| Phosphorus | 95 mg |
| Vitamin A | 45 RAE |
| Folate | 52 µg |
Per 1 cup (150 g) · estimated, varies by recipe
💡 What's interesting
The winged bean is often called a 'superfood' of the tropics because nearly all parts of the plant are edible. Its tubers are nutritionally unique for having a protein content comparable to that of legumes, which is unusual for a root vegetable.
