One of the delights of living in a diverse community is the variety of produce that's available. Summer is prime green bean season, and the asian long bean (yard long beans) is variety that I love. You can certainly substitute it for regular green beans in the recipes you love. I'm cooking them with a little mustard seed and finishing with mustard oil for a nice, light summer version with a little zing. This is so easy and fast your kitchen have doesn't have time to heat up. This recipe is husband approved; it's been requested and prepared for the last several weeks when I can get my hands on the beans!
From a nutrition standpoint, Asian long beans are a rich source of vitamins A,C, calcium and fiber. The mustard adds some anti-inflammatory properties as well. The extra virgin olive oil is a healthy mono-unsaturated fat.
You can find black mustard seed and mustard oil at most Asian markets or online.
RECIPE: Asian Long Beans with Mustard Seed and Oil
- 2-3 cups chopped long beans (about 1/2 inch pieces)
- 2 teaspoons extra virgin olive oil
- 1 teaspoon black mustard seeds
- 1/2 teaspoon sea salt
- 1/4 teaspoon cane sugar
- 1/2 teaspoon mustard oil
- Heat mustard seeds in oil until they start to pop
- Add the beans, salt and sugar. Toss to mix and cover the beans for 2-3 minutes until tender.
- Drizzle the mustard oil over, toss and enjoy.