Winged Beans Stir-Fry – Quick, Crunchy & Irresistible
This fast and flavorful Winged Bean Stir-Fry brings vibrant crunch, umami-packed flavour, and wholesome nourishment to your plate—all in under 15 minutes. Inspired by Southeast Asian flavours, it's perfect as a light lunch, a nourishing side, or a plant-powered main. Simple pantry staples transform fresh winged beans into a satisfying, veggie-rich dish.
Equipment
- 1 Wok or Skillet For high-heat stir-frying
- 1 Knife For trimming and slicing beans
- 1 Cutting Board For preparing garlic and beans
Ingredients
- 200 g Winged beans Trimmed and sliced diagonally
- 3-4 Garlic cloves Finely minced
- 1 tbsp Soy sauce Adds salt and umami
- 1 tbsp Oyster sauce Or mushroom sauce for a vegan version
- 1 tbsp Neutral oil Such as vegetable or peanut oil
- Salt & pepper To taste
- 1 tsp Sesame oil Optional – For aroma and nutty finish
- 1 Fresh red chilli Optional – Thinly sliced, adds heat
Instructions
- Prepare the Winged Beans: Rinse thoroughly, especially along the ridges. Trim the ends and slice diagonally into 1-inch pieces.
- Heat the Pan: Place a wok or large skillet over medium-high heat. Add the neutral oil and let it heat until shimmering.
- Sauté Garlic (and Chilli): Add minced garlic (and chilli if using). Stir-fry for 30 seconds until fragrant and just golden.
- Cook the Winged Beans: Toss in the winged beans. Stir-fry for 2–3 minutes until they turn bright green and begin to soften while staying crisp.
- Add Sauces: Stir in the soy sauce and oyster (or mushroom) sauce. Mix well to coat the beans evenly.
- Season & Finish: Add salt and pepper to taste. Drizzle with sesame oil if using. Serve hot with rice or noodles.
Notes
- Add Protein: Tofu, tempeh, shrimp, or thinly sliced chicken make excellent add-ins.
- Next-Day Twist: Wrap leftovers in rice paper with herbs for a refreshing snack.
- Storage: Refrigerate in an airtight container for 3–5 days. Freeze up to 1 month.
- Reheating: Reheat on the stovetop with a splash of oil or in a covered oven dish at 325°F. Microwave in short bursts, stirring between intervals.
- Serving Ideas: Serve with jasmine or coconut rice, or turn into lettuce wraps or noodle bowls.
🔢 Nutrition (Per Serving)
- Calories: 120 kcal
- Protein: 7 g
- Carbohydrates: 15 g
- Fat: 4 g
- Fiber: 5 g
- Calcium, Vitamin A, Iron, Antioxidants: High – due to winged beans and garlic