Green string beans are a nutritious vegetable that can be cooked in different ways. One cup of cooked green beans contains around 83 calories. They are rich in fiber and low in calories, making them a great addition to any diet.

Aside from being low in calories, green string beans are also packed with essential vitamins and minerals. They are a good source of vitamin C, vitamin K, folate, and potassium. They also contain antioxidants that protect against oxidative stress and reduce inflammation.

In this article, we'll explore the health benefits of green string beans and provide some tips for cooking and storage. Additionally, we'll share some delicious recipes for you to try.

Rich in fiber and low in calories

One cup of cooked green beans contains approximately 4 grams of fiber, which is around 15% of the recommended daily intake. Fiber is important for maintaining bowel regularity, reducing the risk of constipation, and promoting colon health. Moreover, green beans are low in calories, with one cup containing only 83 calories. This makes them an ideal food for those trying to lose weight or maintain a healthy weight.

Packed with essential vitamins and minerals

Green beans are a good source of vitamin C, which supports the immune system, helps with wound healing, and protects against damage from free radicals. They are also rich in vitamin K, which aids in blood clotting and bone health. In addition to vitamins, green beans contain important minerals such as folate, potassium, and iron. Folate is necessary for healthy cell growth and development, while potassium helps to regulate blood pressure and maintain a healthy heart. Iron is essential for transporting oxygen throughout the body.

May improve digestive health

The high fiber content in green beans makes them particularly beneficial for digestion. Fiber helps to promote regular bowel movements, prevent constipation, and feed the good bacteria in the gut. Additionally, green beans contain resistant starch, a type of carbohydrate that resists digestion in the small intestine and promotes the growth of beneficial gut bacteria. This can lead to better gut health and reduce the risk of certain gastrointestinal disorders.

May help in weight management

Green beans are a low-calorie food that can help you feel full and satisfied. The high fiber content in green beans promotes satiety and reduces hunger, which can help to prevent overeating and snacking between meals. Moreover, incorporating green beans into your diet can help you maintain a healthy weight by providing essential nutrients without adding extra calories.

May reduce the risk of chronic diseases

Green beans are a good source of antioxidants, which help to reduce inflammation and protect against cellular damage. This can reduce the risk of chronic diseases such as heart disease, cancer, and diabetes. One particular antioxidant found in green beans is quercetin, which has been shown to have anti-inflammatory properties and may help reduce the risk of certain types of cancer.

Easy to incorporate in various dishes

Green beans can be prepared in many ways, such as steamed, boiled, roasted, or fried. They can be a side dish to meat or fish, or used as a filling for salads and soups. They can also be paired with different herbs, spices, and sauces to add flavor and texture. In Asian cuisine, green beans are often stir-fried with garlic, ginger, and soy sauce. In Mediterranean cuisine, they are often paired with tomatoes, olives, and feta cheese. In French cuisine, they are used in the classic dish called haricots verts, which is often served with butter and lemon juice.

Suitable for different dietary needs

Green beans are a vegan and vegetarian-friendly food that can be a good source of protein and fiber. They are also gluten-free, making them an ideal food for those with celiac disease or gluten intolerance. Moreover, green beans are a low-carb vegetable that can be incorporated into a ketogenic or low-carb diet. One cup of cooked green beans contains only around 8 grams of carbs, making them a perfect addition to a low-carb meal.

Can be frozen for later use

Green beans can be frozen to preserve their freshness and flavor. The best way to freeze green beans is to blanch them first, which helps to retain their color and texture. Once blanched, green beans can be frozen in airtight containers or plastic bags. Frozen green beans can be quickly thawed and added to soups, stews, or casseroles. They can also be roasted or sautéed as a side dish to a meal.

Tips for cooking and storage

When cooking green beans, it's important to avoid overcooking them, as this can lead to a mushy texture and loss of nutrients. A quick steam or lightly boil will suffice. To store green beans, they should be stored in the refrigerator to preserve their freshness. It's best to store them in airtight containers or plastic bags to prevent them from drying out. Green beans can also be blanched and frozen for later use, as we previously mentioned.

Delicious recipes to try

1. Garlic Roasted Green Beans: Preheat the oven to 400°F. Toss one pound of trimmed green beans with 2 tablespoons of olive oil, 4 cloves of minced garlic, and salt and pepper to taste. Roast for 10-15 minutes, or until tender and slightly browned. 2. Green Bean Salad: Blanch one pound of green beans and shock in cold water. Toss the green beans with 1 diced tomato, 1 diced avocado, 1/4 cup of diced red onion, and 1/4 cup of chopped fresh herbs such as parsley or cilantro. Drizzle with olive oil and lemon juice to taste. 3. Green Bean Casserole: Preheat the oven to 375°F. In a skillet, cook 4 slices of bacon until crispy. Remove bacon and crumble. Sautee 1 diced onion in the bacon fat until translucent. Add 1 can of condensed cream of mushroom soup and 1/2 cup of milk, and stir until smooth. Add 2 cans of drained green beans and 1/2 cup of shredded cheese, and mix well. Pour the mixture into a casserole dish and bake for 20-25 minutes, or until bubbly and golden. Top with the crumbled bacon before serving.