Yellow Beans
Yellow beans, also known as wax beans or yellow snap beans, are a variety of green beans (Phaseolus vulgaris) characterized by their vibrant yellow color. They are closely related to green beans and share a similar shape and texture. The primary difference lies in their color, with yellow beans having a bright and cheerful appearance. Like green beans, yellow beans are harvested while still immature, giving them a tender and crisp texture.
Health Benefits of yellow beans:
- Nutrient-Rich: Yellow beans are packed with essential nutrients, including vitamins A, C, and K, as well as folate, iron, and fiber.
- Antioxidant Powerhouse: Yellow beans are rich in antioxidants, such as carotenoids and flavonoids, which help protect cells from damage caused by free radicals and promote overall health.
- Heart-Healthy: The fiber content in yellow beans helps lower cholesterol levels and supports cardiovascular health.
- Digestive Health: The fiber in yellow beans aids in digestion, promotes bowel regularity, and supports a healthy gut microbiome.
- Eye Health: Yellow beans are a good source of vitamin A and lutein, which contribute to healthy vision and may help protect against age-related macular degeneration.
International Dishes using yellow beans:
Stir-Fried Yellow Beans (China): In Chinese cuisine, yellow beans are often stir-fried with garlic, ginger, and soy sauce for a quick and flavorful side dish.
Brazilian Feijoada: Yellow beans are a key ingredient in Brazil’s national dish, feijoada. This hearty stew combines yellow beans with various cuts of pork, sausage, and spices for a rich and savory meal.
Italian Bean Salad: Yellow beans can be used in a refreshing Italian bean salad, along with other colorful vegetables, herbs, and a tangy vinaigrette.
Brazilian Feijoada
Cooking Tips:
- Blanching: Before cooking, blanch the yellow beans in boiling water for a couple of minutes, then transfer them to an ice bath to retain their vibrant color and crispness.
- Sautéing: Yellow beans can be sautéed in olive oil or butter with garlic, onions, or other aromatic ingredients to bring out their natural flavors.
- Steaming: Steaming yellow beans preserves their nutrients and maintains their texture. Steam them for a few minutes until they are tender-crisp.
Nutrition Facts :
Calories: 44
Protein: 2g
Fat: 0g
Carbohydrates: 10g
Fiber: 3g
Vitamin A: 33% of the Daily Value
Vitamin C: 20% of the Daily Value
Vitamin K: 19% of the Daily Value
Iron: 4% of the Daily Value
Folate: 9% of the Daily Value
Storage Instructions:
- Refrigeration: Store unwashed yellow beans in a perforated plastic bag or an open container in the refrigerator. They can stay fresh for up to a week.
- Freezing: If you have an abundance of yellow beans, blanch them in boiling water for a couple of minutes, then transfer them to an ice bath. Pat them dry, place them in airtight freezer bags or containers, and store them in the freezer for up to six months.
Yellow beans, with their vibrant color and versatile nature, have the power to elevate your culinary creations and provide a range of health benefits. Whether you choose to stir-fry them, incorporate them into hearty stews, or toss them in refreshing salads, yellow beans add a delightful crunch and a burst of color to your dishes. Embrace the versatility and nutritional value of yellow beans, and allow them to take center stage in your kitchen. Discover the joy of cooking with these cheerful legumes and unlock a world of flavorful possibilities while nourishing your body. Make yellow beans a regular part of your culinary repertoire, and let their vibrant presence inspire you to create wholesome and delicious meals that are as visually appealing as they are nutritious.
