Green Beans – A Complete Guide 🥗🌱
Green beans, also called string beans or snap beans, are a versatile, nutritious vegetable that can be eaten raw, steamed, sautéed, roasted, or incorporated into casseroles and salads.
1. Nutritional Benefits
Per 1 cup (125 g) of cooked green beans:
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Calories: ~35
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Fiber: 4 g
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Protein: 2 g
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Vitamin C: ~20% DV
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Vitamin K: ~20% DV
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Folate & minerals: Iron, manganese
Benefits:
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Supports digestion (fiber)
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Antioxidants support immune health
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Low-calorie, nutrient-dense
2. Selection Tips
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Choose bright green, firm pods with no brown spots.
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Pods should snap easily.
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Avoid limp or wrinkled beans.
3. Storage
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Refrigerate unwashed in a plastic bag or container for 3–5 days.
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Blanch and freeze for up to 12 months.
4. Cooking Methods
1. Steaming (Best for nutrients):
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Steam 4–5 minutes until tender-crisp.
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Season with salt, pepper, or a squeeze of lemon.
2. Boiling:
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Boil 3–5 minutes in salted water.
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Shock in ice water to preserve color if using in salads.
3. Sautéing / Stir-Fry:
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Heat olive oil or butter, add garlic or shallots, toss beans 5–7 minutes.
4. Roasting:
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Toss with olive oil, salt, and pepper.
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Roast at 425°F (220°C) for 15–20 minutes for caramelized flavor.
5. Casseroles:
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Often combined with cream of mushroom, onions, and baked for a classic side dish.
5. Flavor Enhancers
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Garlic, shallots, or onions
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Lemon zest or juice
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Soy sauce, sesame oil, or ginger (for Asian-style)
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Toasted almonds, pecans, or breadcrumbs for crunch
6. Quick Tip
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Don’t overcook: overcooked green beans lose color, crunch, and nutrients.
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Snap the ends off before cooking for best texture.
If you like, I can also give 5 delicious green bean recipes, including garlic butter green beans, green bean almondine, and a keto-friendly green bean stir-fry.