Long Beans
Get to know long beans — a vegetable typical of Indonesian cuisine rich in folate. Nutritional content, health benefits, and how to cook them for stir-fries and fresh salads.
What Is Kacang Panjang (Long Bean)?
Kacang panjang, or long bean (Vigna unguiculata subsp. sesquipedalis), is an elongated, string-like pod vegetable that can reach 30-70 cm in length, with colors ranging from light green to dark green. Its texture is crisp with a slightly chewy bite, and the small seeds inside give it a distinctive bite sensation. This vegetable is one of the most iconic ingredients in the Indonesian kitchen, especially in soupy dishes like sayur asem (tamarind vegetable soup) and lodeh (coconut milk vegetable stew).
Long beans grow easily in tropical climates and tend to be affordable, making them a staple vegetable that's almost always available at traditional markets and traveling vegetable vendors.
Nutritional Content of Long Beans
Per 100 grams of fresh long beans:
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| Nutrient | Amount |
|---|---|
| Calories | ~47 kcal |
| Carbohydrates | ~8 g |
| Fiber | ~3.6 g |
| Folate | ~62 mcg |
| Vitamin A | ~865 IU |
Its folate content is quite high, making long beans a good vegetable choice for pregnant women to consume.
Health Benefits
- Rich in folate — important for red blood cell formation and fetal development in pregnant women.
- Good for digestion — its fiber content helps keep the intestines working smoothly.
- Supports eye health — the vitamin A in it plays a role in maintaining vision function.
- Low in calories — a great complementary vegetable for a balanced daily diet.
Ways to Prepare Long Beans
- Sayur asem (tamarind vegetable soup) — long beans are one of the essential vegetables in Sundanese and Betawi-style sayur asem.
- Tumis kacang panjang (stir-fried long beans) — cut into pieces and stir-fried with simple seasonings, chili, and shrimp paste (terasi) for a savory, spicy flavor.
- Lalapan (fresh vegetable side) — raw or lightly cooked long beans are often served as a lalapan accompanied by sambal.
- Urap or gado-gado — briefly boiled then mixed with grated coconut seasoning or peanut sauce as part of a classic Indonesian vegetable dish.
How to Choose & Store
- choose ones with an even, fresh green color and a texture that's still supple but not mushy
- the seeds shouldn't protrude too much from the skin, a sign that they're still young and tender
- avoid ones that are wilted, have brown spots, or have dried-out ends
- store in the refrigerator wrapped in plastic or paper to maintain moisture
- it's best not to cut them into pieces before storing so they stay fresh longer
- fresh long beans usually keep for 3-5 days in the refrigerator
Practical Tips
- Cut right before cooking — cutting long beans too far in advance can cause them to wilt quickly and lose their crispness.
- Don't overcook — cook briefly so the green color stays vibrant and the texture doesn't turn mushy.
- Tie before storing — loosely tying long beans with a rubber band helps keep their shape neat in the refrigerator.
- Choose medium-sized ones for raw lalapan — ones that are too old tend to be tough and less pleasant to chew raw.
Frequently Asked Questions
Can long beans be eaten raw?
Why do long beans wilt quickly after being bought?
What's the difference between long beans and green beans (buncis) in terms of cooking?
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