Long Bean Omelette

4th September 2019, Dietitian Marcus Lee, Mount Miriam Cancer Hospital

Long bean is one of the popular vegetables consumed in Malaysia. Long bean is also known yard long bean, snake bean or asparagus bean, but it is more commonly known as “kacang panjang” in Bahasa Malaysia.

In Malaysian cuisine, long beans are often stir-fried with chillies and shrimp paste (belacan) or used as salads (ulam). Long beans can be cooked in curry too. Long beans can be cut into very short sections and fry with eggs.

When choosing long beans, pick those are thin, young and crisp as these have a better flavour.

100g of cooked long beans (approximately 1 cup) contain 2.5g of protein and 9.2g of carbohydrate. When you pair long beans with eggs in cooking, you are actually preparing a dish with good combination of plant and animal protein, simultaneously a small amount of carbohydrate.

Consuming high-protein foods such as eggs and beans is crucial for cancer patients because it can help to heal tissues, prevent muscle loss, and reduce the risk of infection. Cancer patients are also advised to maintain their body weight and keep their energy intake high.

Fats are essential to provide energy and fat-soluble vitamins, to support cell growth, and help to protect organs. Cooking oil is the most prominent source of dietary fats. Frying is a good way to add fats into your diet and turn your food into a high energy meal.

To make sure the long beans are fried to the right crunchiness yet not too hard to bite, blanch the beans before cutting them into thin small sections.

Recipe: Long Bean Omelette 

(serves 2-3)

Ingredients:

  • 4 eggs, size AA
  • Dash of white pepper powder
  • 1/2 teaspoon light soy sauce
  • 1 tablespoon canola oil
  • 2 garlic cloves, peeled and minced
  • 5 to 6 long beans, trimmed off the edges of both ends and sliced into very thin sections
  • Pinch of salt

Method:

  1. Combine eggs, white pepper and light soy sauce in a bowl, beat well.
  2. Heat cooking oil in a frying pan, fry minced garlic until light brown and fragrant.
  3. Add sliced beans, and quickly stir-fry the beans until almost cooked.
  4. Use a spatula to spread the beans into one flat layer on the pan, sprinkle with pinch of salt.
  5. Pour egg mixture over the beans. Gently tilt the wok to ensure all the beans are well coated in the eggs.
  6. Cook on one side until the omelette is formed and nicely browned, then flip to the other side. Use spatula to break the omelette into smaller pieces for easier flip.
  7. Remove from heat once both sides are cooked.
  8. Serve with rice, porridge or eat as a snack on its own.