Sitaw (Tagalog), Batong (Bisaya), Utong (Ilokano) is a vegetable known for it’s long and narrow pods. It can be as long as half a meter when grown 1! It is typically cut into small pieces before cooking.
Adobong sitaw are long beans cooked in soy sauce (though adobo can also be something braised – lightly fried and then cooked in a stew – with salt and vinegar) 5.
Web sources refer to sitaw as an “ancient cultivated crop” 3, meaning that it was cultivated from the wild a long time ago by humans, and continues to exist because of humans 6, 7. Long beans are closely related to black-eyed peas, a popular ingredient in African American soul food 8.
Sarap at sustansya / lami ug sustansiyado / delicious and nutritious!
Among many nutrients, researchers cite the following that really contribute to your health, and happiness 3:
- Vitamin A: This helps you have better night vision 9!
- Folate or Vitamin B: Folates reduce the risk of birth defects 10. Unfortunately research conducted in the Philippines in 2008 found that 20.9% of the women studied were folate deficient 11.
- Vitamin C: This strengthens your ability to overcome sickness! It’s good for your immune system!
- There are many more nutrients in sitaw 12. View them here!
- Adobong Sitaw (Long green beans in adobo saute) by Betty Ann Besa-Quirino.
- Adobong Sitaw (String beans adobo) by Liza of Salu-Salo.
- Bonus: Ginataang Kalabasa at Sitaw (Butternut Squash and Yard Long Beans in Coconut Milk) by JunBlog.
- B. Cost. 1988. “A Short History of Long Beans.” The Washington Post.
- G. Umali, 2012. Updated 2017. “Sitaw.” Stuartxchange.org.
- U. Rudrappa, 2009-19. “Yard long beans nutrition facts.” Nutrition-and-you.com.
- CABI, 2019. Vigna unguiculata subsp. sesquipedalis (asparagus bean). In: Invasive Species Compendium. Wallingford, UK: CAB International. www.cabi.org/isc.
- A, Besa, 2006. “Memories of Philippine Kitchens.”
- C. Haynes, 2008. “Cultivar versus Variety.” Department of Horticulture, Iowa State University.
- D. Beaulieu, updated 2019. “Differences Between Cultivars and Varieties.” Thespurce.com.
- J. Holloway, “African Crops and Slave Cuisine.” California State University Northridge.
- K. Boyd, 2019. “What Is Vitamin A Deficiency?” American Academy of Ophthalmology.
- Mayo Clinic Staff, 1998-2019. “Folate (folic acid).” Mayo Foundation for Medical Education and Research (MFMER).
- J. Desnacido, 2008. Folate status of Filipino women of childbearing age: Philippines 2008. Department of Science and Technology.
- FoodData Central, 2019. Yardlong bean, raw. United States Department of Agriculture.