Green Beans

Green beans, also known as string beans or snap beans, are a beloved ingredient in many cuisines around the world. They are easy to cook and can be used in a variety of dishes, from salads to stir-fries to casseroles. But green beans are not just delicious, they are also packed with nutrients that can benefit your health in many ways.

Green beans are a type of legume that is native to South America but now grown all over the world. They come in a variety of colors, including green, yellow, and purple, but the most common type is green. Green beans are typically harvested when they are young and tender before the seeds inside have fully developed. This gives them their signature crisp texture and fresh flavor.

Health benefits of Green Beans

• Improved digestion: Green beans are high in fiber, which can help keep your digestive system healthy and regular.
• Better blood sugar control: The fiber in green beans can also help regulate blood sugar levels, making them a good choice for people with diabetes.
• Stronger bones: Green beans are a good source of vitamin K, which is important for bone health and can help prevent osteoporosis.
• Healthier heart: The antioxidants in green beans can help reduce inflammation in the body, which can lower your risk of heart disease.
• Reduced cancer risk: The same antioxidants that benefit your heart can also help protect against cancer by neutralizing harmful free radicals in the body.

LIST OF INTERNATIONAL DISHES USING GREEN BEANS

Niçoise salad (France): A classic French salad that typically includes green beans, tuna, olives, and hard-boiled eggs.

Gado-gado (Indonesia): A traditional Indonesian dish made with a variety of vegetables, including green beans, that are served with a peanut sauce.

Szechuan green beans (China): A spicy stir-fry dish that features green beans, garlic, and Szechuan peppercorns.

Greek-style green beans (Greece): A simple and flavorful dish that includes green beans cooked with tomatoes, onions, and herbs.

Fasolakia (Greece): A traditional Greek stew that features green beans, potatoes, and tomatoes, flavored with garlic and dill.

Green bean casserole (USA): A popular American side dish that includes cream of mushroom soup, crispy fried onions, and green beans.

Beef and green bean stir-fry (China): A classic Chinese dish that features tender slices of beef and crispy green beans, stir-fried with garlic and ginger.

Prawn and green bean curry (Thailand): A spicy Thai curry that features green beans, prawns, and a flavorful coconut-based sauce.

Frijoles con chile (Mexico): A Mexican side dish that features green beans cooked with garlic, onions, and spicy chiles.

Green Beans Casserole

Cooking Tips:

• To prepare green beans, wash them thoroughly and trim the ends.
• You can cook green beans in a variety of ways, such as boiling, steaming, sautéing, or roasting.
• For boiled green beans, add the beans to a pot of salted boiling water and cook for 3-5 minutes, or until tender.
• Place steamed green beans in a steamer basket over boiling water and steam for 5-7 minutes, or until tender.
• For sautéed green beans, heat some oil in a pan over medium-high heat and add the beans. Cook until tender, about 5-7 minutes.
• For roasted green beans, toss them with olive oil, salt, and pepper, and roast in the oven at 400°F for 15-20 minutes, or until tender and slightly browned.

Nutrition Facts:

Here is the nutritional data for one cup (125 grams) of cooked green beans:

Calories: 44

Protein: 2 grams

Fat: 0 grams

Carbohydrates: 10 grams

Fiber: 4 grams

Vitamin A: 14% of the Daily Value (DV)

Vitamin C: 22% of the DV

Vitamin K: 20% of the DV

Folate: 10% of the DV

Iron: 4% of the DV

Magnesium: 6% of the DV

Potassium: 8% of the DV

Storage Instructions:

• Green beans should be put in a plastic bag and kept in the fridge unwashed.
• Keep them in the vegetable drawer, where the temperature is slightly higher than the rest of the fridge.
• Green beans can stay fresh for up to five days if stored properly.
• If you have excess green beans, you can blanch them and freeze them for later use. To do this, boil the beans for 3-4 minutes, then immediately transfer them to an ice bath to stop the cooking process. Once they are cool, drain them and freeze them in airtight containers or freezer bags.

With a variety of cooking methods to choose from and easy storage options, green beans are a popular ingredients that people around the world use. So why not add some green beans to your next meal and enjoy the health benefits and delicious taste that they have to offer?