Green Bean
Description
The green bean, also known as string bean or snap bean, is a tender, elongated pod of the common bean plant (Phaseolus vulgaris) enjoyed worldwide. It is picked while still young and fleshy before the seeds inside have fully matured. This crisp, nutritious vegetable can be found in a variety of colors, including green, purple, red, yellow, and streaked, but the green variety is by far the most common.
Common uses
Green beans are often used fresh, canned, or frozen. They are a popular side dish and can be found in salads, soups, stews, and casseroles. In Asian cuisine, they are frequently used in stir-fries and curries, while in European and American kitchens, they might be glazed, roasted, or steamed.
Nutritional value
Calories
Green beans are low in calories, with a 100 gram serving providing approximately 31 calories (130 kilojoules).
Protein
A 100 gram serving contains about 1.83 grams (0.06 ounces) of protein.
Fat
Green beans are very low in fat, with a 100 gram serving containing only 0.22 grams (0.0077 ounces).
Carbohydrates
Carbohydrates are present at about 6.97 grams (0.25 ounces) per 100 gram serving, of which 3.3 grams (0.11 ounces) are dietary fiber.
Vitamins
They are a good source of vitamin C, vitamin K, vitamin A (from beta-carotene), and several B vitamins.
Minerals
Minerals in green beans include calcium, iron, magnesium, phosphorus, potassium, and zinc.
Health benefits
Green beans are known for their potential to improve heart health, aid in weight management, and provide antioxidant effects due to their variety of vitamins and minerals. The fiber content is beneficial for digestive health, and the low calorie count makes it an excellent choice for those looking to maintain or reduce weight.
Potential risks
While green beans are generally safe for consumption, they do contain lectins, which can cause digestive issues if eaten raw or undercooked. Proper preparation by boiling or steaming can reduce these compounds significantly.
Common recipes
Popular recipes include green bean casserole, green beans almondine, and green bean salad. They are also commonly used in vegetable stir-fries, curries, and as a simple, healthy side dish when steamed with a touch of salt and pepper.
Cooking methods
Cooking methods for green beans include steaming, boiling, sautéing, roasting, and stir-frying. When cooked properly, green beans should retain a slight crunch and bright color.
Pairing with other ingredients
Green beans pair well with ingredients like almonds, garlic, lemon, tomatoes, onions, and various herbs and spices. They also complement proteins like chicken, beef, and tofu.
Summary
Green beans are a beloved vegetable around the world, appreciated for their versatility, ease of preparation, and nutritional profile. Whether incorporated into a festive dish or enjoyed as a simple side, green beans offer a delightful crunch and a boost of vitamins and minerals to any meal.