Table of contents
The Goa bean ( Psophocarpus tetragonolobus ) has characteristic square, winged pods. It is used in cooking mainly in Asia and Africa. The raw seeds of the Goa bean are particularly rich in protein and fiber. Organic ?
Use in the kitchen
Goa beans are very popular in Asian cuisine because their variety of flavors and textures make them suitable for a wide range of uses. They have a sweet, slightly grassy taste and are particularly crunchy when raw, which is why they are often compared to sugar snap peas . When cooked, Goa beans have a taste similar to asparagus.
Can you eat Goa beans raw? The fact is that almost all parts of the plant are edible. The pods and seeds as well as the tuberous roots, leaves and flowers are used in cooking. 8 However, not all parts are edible raw. The young, unripe pods are eaten raw in some countries (e.g. India), and the flowers, leaves and roots can also be classified as edible raw. 3,6 Raw, ripe seeds contain many anti-nutritional ingredients and are therefore not edible raw. 3,6,8 We were unable to determine whether Goa beans really do not contain any phasin (like green beans, for example).
The pods are mainly used as stir-fried vegetables and also taste good in salads. If you prefer a firm, crunchy texture, you can use young, unripe pods raw. The small beans they contain are still tender and soft and can be eaten with the pod. The leaves of the goa bean can be eaten and processed like spinach . 8 The leaves are suitable raw for salads or cooked to refine curries, stews, soups or casseroles.
Thickened roots (tubers) serve as a tuber vegetable; they can be cooked and eaten like potatoes . In Thailand, the yellow-pink or purple flowers of the Goa bean are used as food coloring for cakes, rice and sweets, and as an ingredient (raw) in salads. 8
Seeds are best consumed steamed, boiled, fried and roasted and used in a similar way to soybeans . They are also delicious boiled in soups, stews, curries, salads and as a side dish. To do this, they are soaked in water and then boiled for 3-4 hours, which destroys trypsin inhibitors and other anti-nutrients. 3 This improves the absorption of nutrients and increases digestibility. Since the ripe, dried beans can cause a long cooking time, they are used less frequently.
Tofu made from Goa beans is also popular in Asian countries. The dried seeds are processed into milk and fermented into tempeh. The Goa bean is also used to extract oil. The oil obtained is used to make margarine. In some regions, the Goa bean is also processed into flour. This bean flour is used to increase the protein content of various baked goods by combining it with wheat or corn flour.
In Thailand, the steamed or fried, sometimes raw Goa beans are served with the popular Prik Nam Pla sauces. Their crunchy texture makes them a particularly good ingredient in Thai dishes. They taste great as a side dish, in curries, rice dishes and salads. For a varied flavor, they are often combined with garlic , chili powder and curry powder .
In Indonesia, Goa beans are also used to make kecap. Kecap is a fermented soybean sauce that is used as a seasoning in Indonesian households. Goa beans are also used to make jam.
The goa bean and its seeds are considered a versatile source of protein and are particularly popular among vegetarians and vegans.
Vegan recipe for Goa bean salad
Ingredients: 100 g fresh seeds (raw) or alternatively 250 g Goa bean pods, 120 g carrots (organic), 120 g cucumber (organic), juice of half an organic lemon , 2 tbsp almond butter , 1 clove of garlic (organic), 1 tbsp mustard , salt ,pepper , 1 tbsp sesame seeds , a little water if necessary.
Preparation: Halve the raw, fresh seeds or cut the goa bean pods into pieces. Dice the cucumber and use a vegetable peeler to cut the carrots into thin strips. Finely chop the garlic clove and mix with the almond paste, lemon juice, mustard and a little water if necessary for the dressing. Season with salt and pepper and mix with the vegetables. Top with sesame seeds.
Vegan recipes with Goa beans (raw) can be found under the note: " Recipes that have the most of this ingredient ".
| Not only vegans or vegetarians should read this: Vegans often eat unhealthily. Avoidable nutritional mistakes . |
Purchasing - Storage
Goa beans are mainly grown in India, Ghana, Tanzania, Nigeria, Southeast Asia and the Caribbean. In Europe they are less well known and rarely available. The beans sold are usually imported from Asia and Africa. You can buy the fresh pods and seeds, as well as dried seeds. Goa beans are mainly available in Asian shops, exotic supermarkets and possibly during special offers and theme weeks in well-stocked supermarkets. There they are available in the vegetable section or in the frozen food section. You can also buy Goa beans in online shops.
You won't find Goa beans in supermarket chains such as Coop , Migros , Denner , Volg , Spar , Rewe , Edeka , Billa , Aldi , Lidl or Hofer . Organic supermarkets such as Denn's Biomarkt and Alnatura also rarely stock Goa beans.
When buying fresh pods, make sure that the Goa beans have a uniform green color and do not have any spots or damaged areas.
The availability of Goa beans varies depending on the size of the store, catchment area, etc. Our recorded food prices for the DA-CH countries can be found above under the ingredient image - and by clicking you can see their development at various suppliers.
Storage tips
Fresh Goa beans will last for about two days in the refrigerator. Dried Goa beans will last for several months to years if stored properly.
Ingredients - Nutritional values - Calories
What nutritional values do Goa beans have? 100 g of ripe, raw Goa beans have an energy content of 409 kcal. The macronutrients are divided into 42 g of carbohydrates, 30 g of protein and 16 g of fat per 100 g of Goa beans. Goa beans are rich in fiber with 26 g/100g. This corresponds to 103.2% of the daily requirement.
Goa beans, like soybeans , mung beans and quinoa , are characterised by their high protein content and excellent amino acid profile. They contain all eight essential amino acids. The composition of the essential amino acids in Goa beans is comparable to that of soybeans. 100 g covers almost all of the daily requirement of 7 amino acids, in some cases even three times as much. The methionine content is the lowest at 0.36 g/100g and covers 38% of the daily requirement. Tryptophan is contained at 0.76 g/100g (307% of the daily requirement). Shelled hemp seeds (0.61 g) and soybeans (0.59 g) have comparable values. Dried porcini mushrooms have an even higher content at 1.5 g/100g, which corresponds to 589% of the daily requirement.
The lysine content in the goa bean is relatively high at 2.1 g/100g (115% of the daily requirement) and complements grains such as wheat or rice with low lysine concentrations. The amino acid threonine is also present in abundance. 100 g contain 1.2 g of threonine, which corresponds to 127% of the daily requirement. Threonine and lysine are irreversibly transaminated and are actually the only two amino acids that are really essential. Read more about this in the ingredient okara .
The manganese content of goa beans is 3.7 mg per 100 g, which covers 186% of the daily requirement. Whole grain rice has a similar manganese value at 3.7 mg/100g and oat flakes at 3.6 mg/100g. Wheat germ contains a particularly high amount of manganese (13 mg/100g).
Ripe Goa beans contain an average of 13 mg of iron per 100 g, which corresponds to 96% of the daily requirement. Morels provide a comparable amount with 12 mg per 100 g and kañiwa with 13 mg per 100 g. Dried herbs contain a lot of iron (eg dried thyme : 124 mg/100g), but you only consume very little of it.
Goa beans are a source of B vitamins such as thiamine (vitamin B 1 ) , riboflavin (vitamin B 2 ) , pantothenic acid (vitamin B 5 ) , pyridoxine (vitamin B 6 ) , as well as folate and niacin . The thiamine content is 1 mg/100g, which makes up 94% of the daily requirement. Similar amounts of thiamine can be found in soybeans (0.87 mg/100g) and sesame (0.79 mg/100g). Yeast flakes are particularly rich in thiamine at 41 mg/100g. 1
The seeds of the goa bean contain polyphenols, tannins, phytic acid, trypsin inhibitor, chymotrypsin inhibitor, protease inhibitor, lectins, amylase inhibitors, phytates and other phenolic compounds. 2
The oil made from Goa beans has a high proportion of saturated fatty acids, which is why it should be avoided as cooking oil. 10 Instead, we recommend using vegetable oils with a balanced fatty acid ratio, such as cold-pressed linseed oil or cold-pressed rapeseed oil .
The complete ingredients of Goa beans, the coverage of the daily requirement and comparison values with other ingredients can be found in our nutrient tables. In the article Nutrients explained you will get a detailed insight into the topic.
Health Effects
Compared to other legumes, the medicinal properties of the goa bean are little documented and clinically studied.
However, some studies have shown that Goa beans have antioxidant properties. This effect is due to the phenolic compounds they contain, such as polyphenols and flavonoids, as well as vitamin C. 3
The goa bean also has an antimicrobial effect, which is demonstrated by its antibacterial and antifungal effects. In one study, extracts from tubers, leaves, stems and pods were tested for their antimicrobial activity using a disk diffusion test. All of them were effective against the microbes tested, including 11 bacteria, 4 molds and 4 yeasts. The tests showed that the pods had the highest antimicrobial activity and the leaves the lowest. 3
The Goa bean is also characterized by properties that are directed against tissue proliferation (antiproliferative). In a study on the human colon cancer cell line (HT-29), the antiproliferative effect of methanol extracts was demonstrated. The n-butanol fraction showed an even stronger activity. 3
Research suggests that Goa beans also have potential anti-inflammatory and analgesic properties. The analgesic effect was demonstrated by the reduced number of twitches (writhing response) in mice. The plants show an inhibition of nitric oxide (NO) production in the cells tested. This indicates their anti-inflammatory effect, as nitric oxide plays a role in inflammatory reactions in the body. It is worth noting, however, that the Goa bean showed the least inhibition of nitric oxide production of all 6 plants tested. 4
Dangers - Intolerances - Side effects
Allergies or intolerances to Goa beans are also not documented, but cannot be ruled out and can occur in rare cases. People who are sensitive to legumes can experience allergies and rashes. Caution is also advised in the case of the enzyme disease glucose-6-phosphate dehydrogenase deficiency (G6PD deficiency). 10
The side effects caused by eating Goa beans have not been studied very well and there are no records of drug interactions. Since there are no studies evaluating the safety of Goa beans, it is advisable to consult a doctor if you regularly take medication.
Like legumes, goa beans contain various antinutritional compounds, such as protease inhibitors (trypsin and chymotrypsin inhibitors), amylase inhibitors, saponins, phytic acid, tannins, lectins, phytate, phytoglutenins, cyanogenic glycosides and oxalate. Antinutritional factors are chemical components that can negatively affect enzyme activity, digestibility, nutrition and human health. These substances can be reduced or completely eliminated by soaking and heat (e.g. by cooking). 10,11 Read the article Phytic acid or phytate and soaking or sprouting .
Folk medicine - natural medicine
Extracts from the seeds of the Goa bean are used in folk medicine for venous diseases and to purify the blood. In Sumatra and West Java, a leaf extract is used for ear and eye infections. The young shoots and leaves are used in Bali and East Java for dental and oral hygiene. In Burma, compresses made from the tuber pulp are used on the neck to treat dizziness. In Maylaysia, Goa bean extracts were previously used to treat chickenpox.
Ecological footprint - animal welfare
The ecological footprint of a food depends on various factors. The type of agricultural production (conventional vs. organic), seasonal, regional or domestic production, transport and import by truck, ship or plane, different types of packaging and whether the goods are fresh or frozen play a decisive role. 5 Despite extensive research, we were unable to find any significant figures on the CO 2 footprint of Goa beans. This is partly because there are only limited studies on Goa beans and they are mainly grown on a small scale in home gardens for personal use and sold on local markets. The CO 2 footprint of fresh beans is 0.8 kg CO 2 eq/kg, while for fresh green peas in pods it is 0.4 kg CO 2 eq/kg. 5
It can be assumed that overseas transport to Europe is included in the CO 2 footprint, since Goa beans are not grown in Europe and we have to rely on imports. 6
Data on the water footprint of Goa beans are limited. Despite extensive research, we do not have any information on water use. Studies suggest that Goa beans have higher water requirements compared to many tropical legumes. In Ghana, yields were lower when rainfall was scarce below 1120 mm, while the plant achieved successful yields in wetter areas with 2400 mm rainfall. This suggests that Goa beans require a higher water supply for optimal growth compared to other legume species. 2
Legumes such as the Goa bean play an important role in ecosystems and in agricultural soils through the principle of "green manure". These plants have the ability to enrich the soil with nitrogen by entering into a symbiosis with nodule bacteria. The nodule bacteria can fix nitrogen from the air and make it available to plants. Due to the symbiosis, Goa beans are able to grow with small amounts or even without any added nitrogen. This means that the use of environmentally harmful nitrogen fertilizers can be avoided, the environmental impact of agriculture can be reduced and at the same time the sustainability of cultivation can be promoted. 2,7
Worldwide occurrence - cultivation
The origin of the Goa bean is unknown and controversial. Most authors assume that the Goa bean originates in Africa, possibly in the humid, tropical areas of Madagascar and Mauritius. Since the main distribution and cultivation areas are in South Asia, other authors also see the Goa bean's place of origin in Indonesia and Papua New Guinea. Goa beans are mainly grown in India, Sri Lanka, Bangladesh, Myanmar, Thailand, Laos, Vietnam, Cambodia, Malaysia, Indonesia, the Philippines and Papua New Guinea. 6
Cultivation - Harvest
The Goa bean is a perennial, herbaceous plant, although it is mainly grown as an annual crop. It is a climbing plant with a wiry stem that reaches a height of 4 m and more. Its stem is usually green, but in some varieties it can also be purple, pink or brown. The leaves of the Goa bean are green, trifoliate and arranged alternately. The flowers are axillary in grape-shaped inflorescences and can have a color range from white to deep purple to blue. The flowers open for a maximum of 2 hours a day, preferably at midday. Goa beans are self-pollinating, meaning they do not depend on insect pollination. 6,8
The go bean bears square winged pods that are 15-22 cm long, 2-3 cm wide and wavy or serrated. A single pod contains 5-20 seeds. The seeds are smooth, shiny and round in shape and weigh an average of 250 mg. When the pods are ripe, the seeds burst out. 8 The color of the seed coat ranges from cream to black and brown to purple and mottled. 6 At the time of ripening, its color usually changes to brownish. 8
Goa beans grow in the hot, humid, equatorial climate zone and can thrive at frost-free altitudes of up to 2000 m above sea level. They prefer temperatures of around 27 °C during the day and over 20 °C at night. The soil temperature for optimal growth and the development of the root nodules is around 25 °C. 6
Well-drained, sandy loam or clay soils with organic components are suitable for growing Goa beans. Sowing is usually done directly in the open field at the beginning of the rainy season, but it can also be done independently of the rainy season if there are sufficient reserves of irrigation. 9
yourself
To grow Goa beans , you can buy the seeds online, for example, and sow the plant in your own garden or in a raised bed.
To do this, soak the purchased seeds in water for about 24 hours before sowing to improve germination. Then plant 3-4 seeds at a time in small, pre-made holes in the soil. It takes 2 weeks for the seedlings to sprout and start growing. It is advisable to keep 2 healthy young plants at a time and remove the rest. To help the plant grow upwards, you should stick suitable poles in the ground so that the goa bean can climb up. It is advisable to keep a distance of at least 1 m between the individual young plants. 9
If dry weather conditions prevail, the plant should be watered once a week, as it requires moist conditions. In the initial phase, the goa bean grows very slowly. Here it is important to pay special attention to weed control, as weeds can harm the young plants. Removes water, nutrients and light. 9
The first harvest of the Goa bean can be achieved 70-75 days after sowing. However, for most cultivated local varieties, this can take up to 90-100 days. After that, the pods can be harvested at regular intervals of 3 to 4 days. 9
If you notice that the plant is wilting and dying, this may be due to an infestation of the bacteria Ralstonia solanacearum . If this occurs despite optimal watering, the infected plant and the surrounding soil should be removed. 9
Further information
Goa beans belong to the subfamily Faboideae within the family Leguminosae or Fabaceae.
The Goa bean is often mistakenly confused with the red asparagus bean ( Lotus tetragonolobus ). This is partly due to the similarity to the Latin name Psophocarpus tetragonolobus of the Goa bean. In German, too, the two are often confused: the red asparagus bean is also known as the winged pea, which often leads to confusion with the Goa bean due to its second name "winged bean". Visually, the Goa bean resembles the winged cucumber ( Luffa acutangula ), which is why there is also a possibility of confusion.
Alternative names
The Goa bean is called the winged bean thanks to the small, jagged wings on its pods. It is also known as the betel bean, dragon bean and Manila bean. It owes its name to its asparagus-like taste. There is also the asparagus bean ( Vigna unguiculata ssp. sesquipedalis ), which has pods up to 1 m long and is therefore visually unmistakable.
In Thailand the goa bean is called Thua Plu and in Vietnam Dau Rong. In the Philippines the goa bean is known as Sigarilyas, Kalamismis, Parlang or Pallang depending on the island group and region. Since the composition and nutritional value of goa beans can be compared to the soybean, it is also known as the "soybean of the tropics". In English it is called winged bean, goa bean, fourangled bean or asparagus bean. The goa bean should not be confused with the name asparagus pea or winged pea ( Lotus tetragonolobus ).
Other uses
Goa beans are also used as fodder plants, ground cover and green manure. The cosmetics industry has also discovered Goa beans and uses the oil extracted from the ripe seeds for soap production.
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