Green Beans will soon be making an appearance in supermarkets and farmers markets across the nation. Spring is a season filled with fresh produce, and green beans are no exception. Green beans originate from Peru and were brought to North America by various Indian groups. There are over 130 varieties of green beans! Green beans are actually picked well before the vegetable is ripe. If allowed to continue growing, the beans shell will become too tough to eat and the beans inside will harden similar to other legumes such as black beans.

Green beans are filled with nutrients. They contain a bouquet of cancer fighting carotenoids including beta-carotene and lutein. Among other bean varieties, green beans have the highest concentration of antioxidants. The top five nutrients found in green beans are vitamin K, manganese, fiber, vitamin C, and folate. They are also good sources of silicon; a little know but much needed mineral that supports the formation of connective tissues in our bodies.

Here are a few steps to get more of these healthy beans in your diet:

1.Buy ripe beans.

The first step in preparing A+ beans is to buy very fresh and perfectly ripe beans. To choose beans at their optimal stage of ripeness, use the pencil test. If the green bean is thinner than a pencil, it is perfectly ripe and tender. Beans larger than a pencil will be tough.

2.Prep your beans.

Wash the beans in cold water to remove any dirt or contaminants. Dry the beans. Break off the string end, breaking towards the seam, and remove as much of the string as possible along with it. Cut the beans into lengths if desired or leave whole.

3.Choose your cooking method.

Green beans can be blanched, steamed, roasted, or sautéed.

4.Get cooking.

Once you have chosen your method, cook away!

Blanching: Fill a large pot with water. Season the water with a teaspoon of salt and bring to the boil. Add in the prepped green beans and cook for 4-5 minutes. Remove the beans and immediately plunge them into ice water to stop the cooking process.

Steaming: Set up your steaming basket or steaming insert in a pot. Fill with 1-2 inches of water. Add the green beans into the steamer basket or insert. Cover and bring to a boil. Steam the beans for 3-5 minutes.

Roasting: Preheat the oven to 400 degrees. Toss the prepped green beans with 1-2 tablespoons of olive oil and a pinch of salt and pepper. Spread out in an even layer on a baking sheet. Bake for 8-10 minutes or until the green beans are tender.

Sautéing: Heat a large nonstick skillet over medium heat. Add in 1 tablespoon olive oil. Once the olive oil is hot add in the prepped green beans. Add in a pinch of salt and pepper and cook until the green beans are tender, about 10 minutes.

Healthy recipes featuring green beans around the web:

• Sauteed Green Beans with Smokey Shallots on Kitchen Treaty
• Layered 7 Bean Salad in a Jar on The View from Great Island
• Spicy Pickled Green Beans and Jalapenos on Blue Kale Road
• Nicoise Salad with Grilled Fish on Feasting at Home
• Potato and Green Bean Salad with Parsley Pesto on Olive Oil and Lemons

Sources used in this article:

Worlds Healthiest Foods

Wisconsin Department of Public Instruction

About Laurel Cornwell

She is the voice behind Catching Seeds. A dream-seeking twenty-something self-proclaimed foodie living in the Inland Northwest. She has a passion for creating whole food recipes that not only taste amazing, but have a positive impact on our health. Check out her blog here.