Runner Beans

Runner beans, also known as pole beans or green beans, are a type of bean that belongs to the legume family. They are native to Central and South America and are widely cultivated for their tender pods and edible seeds. Runner beans are characterized by their long, slender shape and vibrant green color. They have a crisp texture and a slightly sweet and nutty flavor. Runner beans are typically harvested when young and tender to ensure the best eating experience.

Health Benefits of using runner beans:

• Nutrient-Rich: Runner beans are a great source of essential nutrients such as vitamins A, C, and K, as well as folate, iron, and fiber.
• Antioxidant Powerhouse: Runner beans are rich in antioxidants, which help protect the body against harmful free radicals and oxidative stress.
• Digestive Health: The high fiber content in runner beans supports healthy digestion, aids in regular bowel movements, and contributes to a healthy gut.
• Heart Health: Runner beans are low in fat and cholesterol, making them a heart-healthy food choice.Additionally, they contain potassium, which aids in controlling blood pressure.
• Weight Management: Runner beans are low in calories and high in fiber, which can help you feel full and satisfied while managing your weight.

International Dishes using runner beans:

French Green Bean Salad: Toss blanched runner beans with cherry tomatoes, red onions, and a tangy vinaigrette for a refreshing salad.

Stir-Fried Runner Beans: In Chinese cuisine, runner beans are often stir-fried with garlic, ginger, and soy sauce for a quick and flavorful side dish.

Italian Pasta Primavera: Add blanched runner beans to a medley of sautéed vegetables and pasta for a vibrant and nutritious dish.

French Green Bean Salad

Cooking Tips:

• Blanching: To retain the vibrant green color and crisp texture, blanch the runner beans in boiling water for a few minutes, then immediately transfer them to an ice bath to stop the cooking process.
• Sautéing: Heat a skillet with olive oil or butter, add the trimmed and cut runner beans, and sauté them until tender-crisp. Add salt, pepper, and the herbs or spices of your choosing for seasoning.
• Steaming: Steam the runner beans for a few minutes until they are tender but still retain some crunch. This cooking method preserves their nutrients and color.
• Roasting: Toss runner beans with olive oil, salt, and your preferred seasonings, then roast them in the oven until they are tender and slightly caramelized.
• Quick Pickling: For a tangy and flavorful twist, try pickling runner beans by immersing them in a mixture of vinegar, water, sugar, and spices. Let them marinate for a few hours or overnight before enjoying.

Nutrition Facts:

Calories: 44

Protein: 2.4g

Fat: 0.4g

Carbohydrates: 10.2g

Fiber: 4.1g

Vitamin A: 732 IU (15% of the daily recommended intake)

Vitamin C: 13.1mg (22% of the daily recommended intake)

Iron: 1.0mg (6% of the daily recommended intake)

Potassium: 243mg (7% of the daily recommended intake)

Storage Instructions:

• Refrigeration: Place the unwashed runner beans in a perforated plastic bag or wrap them loosely in a damp paper towel. Store them in the refrigerator’s vegetable compartment and use them within 3 to 4 days.
• Freezing: If you have an abundance of runner beans, blanch them quickly in boiling water, then plunge them into an ice bath. Drain well, pack them in airtight freezer bags, and store them in the freezer for up to 9 months

Runner beans offer not only culinary versatility but also an array of health benefits that can enhance your well-being. From their nutrient-rich profile to their potential to support heart health, digestion, and weight management, these vibrant green beans are a valuable addition to your diet. Whether you’re stir-frying them with aromatic spices, tossing them in salads for a refreshing crunch, or roasting them for a caramelized flavor, the possibilities with runner beans are endless. Embrace the freshness, taste, and nourishment that runner beans bring to your table. Start experimenting with them today and open yourself to a world of delightful flavors and vibrant health.