If you're looking for a low-calorie side dish with plenty of nutritional value, look no further than 1 cup of cooked yellow string beans from frozen, which contains just 70 calories. These beans are a great source of fiber, antioxidants, and essential vitamins and minerals.
In addition to their impressive nutritional profile, yellow string beans are a versatile ingredient that can be used in a variety of dishes. Whether you're cooking for a family, hosting a dinner party, or simply looking for a healthy and delicious side dish, yellow string beans are a great choice. To learn more about the benefits of these beans and how to prepare them, keep reading!
In this article, we'll explore some practical tips and strategies for working with yellow string beans, from choosing the best frozen variety to storing leftovers. We'll also cover the health benefits of these beans and give you some ideas for incorporating them into your diet.
Yellow string beans are a nutrient-dense food that's low in calories but high in essential vitamins and minerals. One cup of cooked yellow string beans contains:
- 70 calories
- 2.5 grams of fiber
- 355 IU of Vitamin A (7% of your recommended daily intake)
- 27.8 mg of Vitamin C (46% of your recommended daily intake)
- 0.2 mg of Vitamin K (about 25% of your recommended daily intake)
- 2.7 mcg of Folate (7% of your recommended daily intake)
- 40.8 mg of Calcium (4% of your recommended daily intake)
- 2.6 mg of Iron (15% of your recommended daily intake)
Frozen vs Fresh
While fresh yellow string beans are always a delicious option, frozen beans can be a convenient and affordable alternative. In fact, some experts believe that frozen vegetables may actually be more nutritious than fresh, as they're typically frozen at peak ripeness when nutrient levels are highest. Additionally, frozen beans can be cooked straight from the freezer without the need for blanching or other prep work, making them a great option for busy weeknights.
Ways to Prepare Yellow String Beans
Yellow string beans can be prepared in a variety of ways to suit your tastes and dietary needs. Here are a few ideas to get you started:
- Steam or boil them until tender, then toss with olive oil, lemon juice, and a sprinkle of fresh herbs for a simple and flavorful side dish.
- Sauté them with garlic and onion, then add to salads, pasta dishes, or grain bowls.
- Roast them in the oven with your favorite spices for a crunchy and nutritious snack.
- Add them to soups or stews for an extra dose of fiber and nutrients.
Health Benefits of Yellow String Beans
Yellow string beans offer a wide range of health benefits, thanks to their unique combination of vitamins, minerals, and antioxidants. Some of the key benefits of these beans include:
- Reduced risk of heart disease and stroke, thanks to their high levels of fiber, potassium, and magnesium.
- Improved digestive health and regularity, thanks to their fiber content.
- Stronger immune function, thanks to their high levels of Vitamin C.
- Reduced inflammation, thanks to their antioxidants and anti-inflammatory compounds.
- Lowered risk of certain cancers, thanks to their high levels of fiber and other cancer-fighting compounds.
Recipe Ideas with Yellow String Beans
Looking for some inspiration on how to cook with yellow string beans? Here are a few recipe ideas to get you started:
- Garlic and Herb String Beans: Steam or boil yellow string beans until tender, then toss with olive oil, garlic, and your favorite fresh herbs (such as thyme, parsley, or basil).
- String Bean and Almond Salad: Blanch yellow string beans until tender-crisp, then toss with sliced almonds, goat cheese, and a simple vinaigrette.
- Braised String Beans with Tomatoes: Sauté garlic and onion in olive oil, then add diced tomatoes and yellow string beans. Simmer until the beans are tender and the flavors have melded.
Storage and Shelf life
Yellow string beans can be stored in the refrigerator for up to a week, or in the freezer for up to six months. If you're storing them in the refrigerator, be sure to place them in an airtight container or plastic bag to prevent moisture from getting in.
How to Choose the Best Frozen Yellow String Beans
When selecting frozen yellow string beans at the grocery store, look for bags that are free of ice crystals and have a bright, even color. Avoid bags that have any signs of freezer burn or discoloration, as these could indicate that the beans are old or have been improperly stored.
Dietary Restrictions and Yellow String Beans
Yellow string beans are a great choice for those following a variety of dietary restrictions or preferences. For example:
- They're vegan and vegetarian-friendly.
- They're gluten-free and grain-free.
- They're low in carbohydrates and suitable for most low-carb diets like keto and Atkins.
- They're rich in fiber which makes them a great option for those looking to improve their digestive health.
Yellow String Beans vs Other Vegetables
Yellow string beans are just one of many delicious and nutritious vegetables you can incorporate into your diet. Here's how they compare to a few other popular vegetables:
- Yellow string beans vs broccoli: Yellow string beans have slightly fewer calories and less Vitamin C than broccoli, but both are great sources of fiber, Vitamin A, and other essential nutrients.
- Yellow string beans vs asparagus: Asparagus is slightly lower in calories and higher in folate than yellow string beans, but both are great sources of fiber, Vitamin K, and other essential vitamins and minerals.
- Yellow string beans vs green beans: Yellow string beans and green beans are actually the same type of plant, just different varieties. They have a similar nutritional profile and can be used interchangeably in most recipes.
Serving Suggestions for Yellow String Beans
Yellow string beans are a versatile ingredient that can be served in a variety of ways. Here are a few suggestions to get you started:
- Toss them with pasta or other grains for a filling and nutritious meal.
- Use them as a topping for pizzas or flatbreads.
- Add them to frittatas or quiches for a protein-packed breakfast or brunch dish.
- Pair them with roasted meats for a hearty and flavorful meal.
5 FAQ About Cooked Yellow String Beans
1. What are yellow string beans?
Yellow string beans are a type of green bean that are pale yellow in color. They are also sometimes called wax beans or butter beans.
2. How many calories are in one cup of cooked yellow string beans?
One cup of cooked yellow string beans (from frozen) contains approximately 70 calories.
3. What are the nutritional benefits of yellow string beans?
Yellow string beans are a good source of fiber, vitamin C, and vitamin K. They also contain small amounts of other vitamins and minerals, such as iron and calcium.
4. How do you cook frozen yellow string beans?
To cook frozen yellow string beans, you can either boil them for a few minutes or microwave them with a bit of water for 2-3 minutes. They can also be sautéed with some garlic and olive oil for added flavor.
5. What are some ways to use cooked yellow string beans?
Cooked yellow string beans can be used as a side dish to any meal, but they can also be added to salads or stir-fries for extra crunch and texture. They can even be pureed into a creamy soup or dip.