By ECHO Staff

Published 2000

Traditionally the people of Sri Lanka consume vegetables cooked as curries with the dietary staple, rice. Legumes, in general, play a vital role in Sri Lankan diets and they are being consumed as green vegetables or pulses. Edible legumes are excellent sources of dietary protein and oil. Nutritionists expect them to play an important role in meeting food needs, particularly proteins, in this period of food shortages and widespread prevalence of malnutrition. Immature pods of winged bean, and to a lesser extent tender leaves and flowers are consumed by Sri Lankans as a vegetable. The potentials of the mature seed as a cheap source of protein and oil has not been exploited fully as yet for which research efforts must be directed.

 

The ambient temperature, rainfall and humid conditions in Sri Lanka are favorable for the cultivation of winged bean. By virtue of the fact that immature pods, seeds, tuberous roots, leaves and flowers are all edible and rich in protein, it is desirable for everyone to grow this wonder plant as a backyard crop until a form of winged bean plant is bred suitable for large scale cultivation.

 

The recipes given below show the varied uses of pods, leaves, flowers, mature seeds and tubers of winged bean in Sri Lanka diets.

 

1 handful of tender leaves

2 tablespoons thick coconut milk

2 green chilies sliced

6 red onions sliced

   pinch of turmeric

   salt to taste

Cut the leaves, mix with all the ingredients and cook for 5 minutes.

 

1 handful winged bean leaves

2 tablespoons grated coconut

3 red onions sliced

1 sprig curry leaf

1 tablespoon oil

¼ teaspoon turmeric

  salt to taste

1. Wash and shred the leaves. Mix together shredded leaves, coconut, green chilies, turmeric and salt, leave aside.

2. Heat the oil and sauté curry leaves and onion.

3. Add the leaves, stir well.

4. Cook for 5 minutes, stirring occasionally.

5. Add lime juice if preferred

 

1 handful winged bean leaves

1 leek, shredded

½ teaspoon chili powder

2 tablespoons oil

¼ tsp. turmeric

  salt to taste

  (Flavor can be improved by adding tomato)

1. Mix all ingredients except oil.

2. Cook in a covered pan till moisture evaporates.

3. Add oil and cook for a few minutes.

 

10 Winged Bean pods, shredded

1 tablespoon sliced onion

1 tbsp. green chilies chopped

2 tbsp. grated coconut

1 tbsp. oil

1 sprig curry leaves

¼ tsp. turmeric

¼ cup water

1. Mix together shredded winged bean, green chili, coconut, turmeric, salt and water.

2. Heat oil and sauté curry leaves, onion.

3. Add winged bean mixture and cook for 10 to 15 minutes.

 

winged bean pods, sliced

1 potato diced

1 tomato

1 tbsp. chopped onion

2 tsps chili powder

1 tsp. curry powder

¼ tsp. turmeric powder

½ tsp. mustard, ground

  curry leaves, rumpe^*

1" piece cinnamon stick

½ cup thin coconut milk

½ cup thick coconut milk

  salt

1. Mix all ingredients except thick coconut milk.

2. Cook in a covered pan till winged bean and potatoes are cooked.

3. Add thick milk, simmer for 5 minutes.

 

¼ lb. sliced pods

1 tbsp. sliced onion

1 tbsp. green chilies chopped

1 tsp. curry powder

¼ cup thin coconut milk

½ cup thick coconut milk

1 tbsp. oil

¼ tsp. mustard seed

¼ tsp. turmeric

  curry leaves and rumpe*

  salt

1. Heat oil and sauté mustard seed, curry leaves, rumpe^* and onion         

2. Add winged bean and the rest of the ingredients except the thick milk.

3. Cover the pan and cook till tender.

4. Add thick milk, simmer for 5 minutes and remove from heat.

 

 

 7. Fried Winged Bean Fried Pods

¼ lb. pods, sliced

1 tablespoon sliced onion

1 teaspoon chili powder

¼ tsp. turmeric  

1 sprig curry leaves

1 piece rumpe^*

¼ cup water

1 tbsp. oil

  salt

1. Add all ingredients except oil.

2. Cook in a covered pan until tender and dry.

3. Add oil and cook for 5 minutes.

  

20 pods

1 tsp. pepper

1 carrot

1 tbsp. mustard

10 beans

2 tbsp. pieces ginger

15 green chilies

1 tbsp. garlic cloves

large red onion

salt

1 cup vinegar

¼ tsp. turmeric

1 tbsp. chili powder

1. Grind garlic, ginger, mustard & pepper with a little vinegar.

2. Quarter winged bean pods lengthwise & cut into 1" pieces.

3. Halve beans lengthwise and cut into 1" pieces.

4. Cut carrot into 1" pieces.

5. Split green chilies

6. Mix sugar, chili powder, salt and ground ingredients with vinegar.

7. Bring to a boil.

8. Add winged beans, green chilies and cook for two minutes.

9. Take off the fire, add carrots and onion, and mix thoroughly.

10. Bottle when cool.

 

1 cup seeds

1 tsp. chili powder

1 tsp. salt

1. Soak seeds 4 to 5 hours, in cold water

2. Blanch 10 minutes

3. Spread on a cloth to dry.

4. Deep fry & add salt & chili powder.

 

1 cup boiled seeds  (dehulled)

1 tbsp. chopped onion

½ tbsp. chopped green chilies

½ tsp. chili powder

1 tsp. flour (wheat)

1 sprig curry leaves

1 piece green ginger chopped

 salt

 oil for frying

1. Boil the soaked seeds and crush.

2. Add all ingredients & mix well.

3. Form into balls & flatten slightly.

4. Deep fry.

 

1 cup soaked & boiled seeds (dehulled)

1 potato

2 tbsp. onion

6 green chilies chopped

½ tsp. pepper

juice of 1 lime

curry leaves chopped

1" piece ginger chopped

2 tbsp. flour

1/3 cup cold water

2 tbsp. bread crumbs

 oil for frying

Method:                                            

1. Fry & crush the seeds

2. Mash the boiled potato

Mix the two together

3. Add salt, pepper & lime juice

4. Heat 1 tbsp. oil & sauté curry leaves onion ginger & green chili

5. Add winged bean potato mixture & cook for 2 minutes form into any shape.

6. Make a batter with flour & water.

7. Dip cutlets in batter coat with bread crumbs.

8. Deep fry and serve.

 

1 cup seeds

½ cup boiling water

2 medium sized tomatoes

4 red onions, sliced

½ piece ginger, chopped

1 tsp. chili powder

1 piece cinnamon

1 tsp. turmeric powder

rumpe^* and curry leaves

1 tbsp. oil or margarine

salt

1. Soak & boil the seeds, dehull.

2. Heat 1 tbsp. oil and sauté curry leaves

3. Add processed seed & sauté for a few minutes.

4. Add chili powder, salt, turmeric & ½ cup boiling water.

5. Simmer for 5 minutes and stake off the fire.

 

1 cup soaked and boiled seeds (dehulled)

1 tsp. chili powder

1 tsp. curry powder

1 tbsp. sliced onions

1 cup boiling water

2 green chilies chopped

curry leaves & rumpe^*

salt, turmeric powder

½ cup thick coconut milk

1 tbsp. oil

1. Crush the boiled seeds & fry in oil.

2. Add all the ingredients except coconut milk.

3. Cook for 15 minutes.

4. Add ½ cup thick coconut milk.

5. Simmer for 5 minutes and remove from heat.

 

25 winged bean flowers (opened).

 1 tbsp. wheat flour

 ½ tsp. pepper

 3 tbsp. water

 ¼ tsp. turmeric powder

 salt

 oil for frying

1. Make a batter with flour & water.

2. Add pepper, salt & turmeric powder.

3. Dip flowers one by one in batter.

 

1 handful winged bean flowers, chopped.

1 egg

6 red onions, sliced

1 tbsp. milk

1 tsp. flour

1 sprig curry leaves chopped

¼ tsp. pepper

1 tbsp. oil or margarine

  salt

3 green chilies sliced

1. Beat the egg.

2. Add curry leaves, onion, green chilies, pepper & salt.

3. Mix together flour & milk & add shredded winged bean flowers.

4. Mix all together.

5. Heat oil in a flat pan & pour in the mixture.

6. Let it fry & turn over & take off the fire when completely done.

 

Butter cake mixture

Use ¼ winged bean flour seed or tuber flour

3/4 wheat flour

 

½ cup rice flour

1 handful winged bean leaves

1 tbsp. grated coconut

3 cups water

 salt

Method: 

1. Mix rice flour & cold water.

2. Cook over the fire stirring all the time.

3. Grind grated coconut & leaves very finely.

4. Add this to the rice porridge

5. Add salt & cook for 2 minutes

6. Serve hot

 

^*ECHO has no idea what rumpe is.