Green Beans

Green Beans Overview

Green Beans, also known as String Beans or Snap Beans (Phaseolus vulgaris), are a popular vegetable enjoyed around the world. They are tender, crunchy, and have a slightly sweet flavor. Green beans can be eaten raw or cooked and are often used in salads, stir-fries, and various dishes.

Nutritional Value of Green Beans (per 100g):

• Calories: 31 kcal
• Carbohydrates: 7 g
• Dietary Fiber: 3 g
• Protein: 2 g
• Fat: 0.2 g
• Vitamin C: 12 mg (20% of the daily recommended intake)
• Vitamin A: 373 IU (7% of the daily recommended intake)
• Calcium: 37 mg (4% of the daily recommended intake)
• Iron: 1 mg (5% of the daily recommended intake)

Health Benefits of Green Beans:

1. Rich in Nutrients: Packed with vitamins, minerals, and antioxidants that promote health.
2. Supports Digestive Health: High fiber content aids digestion and helps maintain bowel regularity.
3. Weight Management: Low in calories and high in fiber, making them filling without excess calories.
4. Blood Sugar Control: May help regulate blood sugar levels and improve insulin sensitivity.
5. Heart Health: Contains heart-healthy nutrients that may help reduce cholesterol levels.

How to Eat Green Beans:

• Raw: Can be eaten as a crunchy snack or added to salads.
• Cooked: Commonly steamed, boiled, or sautéed in various dishes.
• Pickled: Used in pickles for added flavor.

Recipes Using Green Beans

Indian Recipes

1. Stir-Fried Green Beans (French Beans)

• Ingredients:
  • Green Beans: 250g, trimmed and chopped
  • Onion: 1, sliced
  • Green chili: 1, slit
  • Mustard seeds: 1/2 tsp
  • Turmeric powder: 1/2 tsp
  • Salt: to taste
  • Oil: 2 tbsp
• Method:
  1. Heat oil in a pan; add mustard seeds and let them splutter.
  2. Add sliced onions and sauté until translucent.
  3. Add green beans, turmeric, and salt; cook until tender.

2. Green Beans Curry

• Ingredients:
  • Green Beans: 250g, chopped
  • Tomato: 1, chopped
  • Onion: 1, finely chopped
  • Coconut milk: 1 cup
  • Ginger-garlic paste: 1 tsp
  • Turmeric powder: 1/2 tsp
  • Salt: to taste
  • Oil: 2 tbsp
• Method:
  1. Heat oil in a pan; add onions and sauté until golden.
  2. Add ginger-garlic paste and chopped tomatoes; cook until soft.
  3. Add green beans, turmeric, salt, and coconut milk; simmer until cooked.

3. Green Bean and Potato Stir-Fry

• Ingredients:
  • Green Beans: 200g, chopped
  • Potato: 1, diced
  • Onion: 1, sliced
  • Mustard seeds: 1/2 tsp
  • Salt: to taste
  • Oil: 2 tbsp
• Method:
  1. Heat oil in a pan; add mustard seeds.
  2. Add sliced onions and sauté until golden.
  3. Add diced potatoes, salt, and water; cook until potatoes are tender.
  4. Stir in chopped green beans and cook until done.

4. Green Beans with Coconut

• Ingredients:
  • Green Beans: 250g, chopped
  • Coconut: 1/2 cup, grated
  • Onion: 1, sliced
  • Green chili: 1, slit
  • Mustard seeds: 1/2 tsp
  • Salt: to taste
  • Oil: 2 tbsp
• Method:
  1. Heat oil in a pan; add mustard seeds and let them splutter.
  2. Add sliced onions and green chili; sauté until onions are golden.
  3. Add green beans, salt, and grated coconut; mix well and cook for a few minutes.

5. Green Bean and Lentil Salad

• Ingredients:
  • Green Beans: 200g, trimmed
  • Cooked lentils: 1 cup
  • Tomato: 1, chopped
  • Onion: 1, chopped
  • Olive oil: 2 tbsp
  • Lemon juice: 1 tbsp
  • Salt and pepper: to taste
• Method:
  1. Blanch green beans in boiling water for 2 minutes; drain and cool.
  2. In a bowl, mix cooked lentils, chopped tomatoes, onions, olive oil, lemon juice, and season with salt and pepper.
  3. Add blanched green beans and toss to combine.

Non-Indian Recipes

1. Green Bean Salad

• Ingredients:
  • Green Beans: 250g, trimmed and blanched
  • Cherry tomatoes: 1 cup, halved
  • Red onion: 1/2, thinly sliced
  • Olive oil: 2 tbsp
  • Balsamic vinegar: 1 tbsp
  • Salt and pepper: to taste
• Method:
  1. In a bowl, combine blanched green beans, cherry tomatoes, and red onion.
  2. Drizzle with olive oil and balsamic vinegar; season with salt and pepper.

2. Garlic Sautéed Green Beans

• Ingredients:
  • Green Beans: 250g, trimmed
  • Garlic: 3 cloves, minced
  • Olive oil: 2 tbsp
  • Salt and pepper: to taste
• Method:
  1. Heat olive oil in a pan; add minced garlic and sauté until fragrant.
  2. Add green beans; sauté until tender; season with salt and pepper.

3. Green Bean Casserole

• Ingredients:
  • Green Beans: 400g, trimmed
  • Cream of mushroom soup: 1 can (about 300g)
  • Milk: 1/2 cup
  • Fried onions: 1 cup
  • Salt and pepper: to taste
• Method:
  1. Preheat oven to 350°F (175°C).
  2. In a baking dish, combine green beans, cream of mushroom soup, milk, salt, and pepper.
  3. Top with fried onions; bake for 25-30 minutes until bubbly.

4. Stir-Fried Green Beans with Almonds

• Ingredients:
  • Green Beans: 200g, trimmed
  • Almonds: 1/4 cup, sliced
  • Olive oil: 2 tbsp
  • Soy sauce: 1 tbsp
  • Garlic: 2 cloves, minced
• Method:
  1. Heat olive oil in a pan; add minced garlic and sliced almonds; sauté until golden.
  2. Add green beans and soy sauce; stir-fry until green beans are tender.

5. Green Beans and Bacon

• Ingredients:
  • Green Beans: 200g, trimmed
  • Bacon: 4 slices, chopped
  • Olive oil: 1 tbsp
  • Garlic: 2 cloves, minced
  • Salt and pepper: to taste
• Method:
  1. In a pan, cook chopped bacon until crispy; remove and drain on paper towels.
  2. In the same pan, add olive oil and minced garlic; sauté until fragrant.
  3. Add green beans; cook until tender. Stir in crispy bacon and season with salt and pepper.

Green Beans are a versatile vegetable that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!