Green beans are a common staple in households across the country. Green beans, which may also be called “string beans” (because of the fibrous string that ran along the seam of the bean pod in many earlier varieties) or snap beans (because of the familiar ‘snapping’ sound heard when the beans are broken) are not always green despite their name, they can also be yellow or purple in color.

Health Benefits

Green beans are low in calories and they contain many important nutrients that provide several health benefits.

• Improve Heart Health: The legumes are full of antioxidants, including Vitamin C, flavovols, quercetin, and kaemferol. These antioxidants fight free radicals in the body, which helps to reduce cell damage and may help lower your risk of certain health conditions. Other health benefits of green beans include: Improved heart health, due to the high fiber content of green beans lowering LDL cholesterol.
• Protect Gut Health: The fiber in green beans helps to keep your digestive system healthy and running smoothly.
• Aids in a Healthy Pregnancy: A single cup of green beans has approximately one-third of your recommended intake of folate, a B vitamin that’s necessary for the growth and development of unborn babies.
• Protect Bone Health: Green beans are high in Vitamin K, and they also contain a decent amount of calcium. These nutrients are important for maintaining strong, healthy bones and reducing your risk of fractures.
• May help with Anemia: Green beans provide a decent source of plant-based iron that can help to ensure that you get the amount you need to avoid anemia.

Fresh, Frozen, or Canned: Does it Matter?

It’s not always easy to get fresh produce when you want it. Frozen or canned vegetables can fill in for fresh ones. Frozen green beans can be just as healthy as fresh, be careful not to overcook them which can destroy some vitamins and minerals. Canned green beans have a similar nutrient content to fresh or frozen, be sure to choose low-sodium and rinse them before cooking to remove any added salt.

---

Lemon Green Beans with Parsley and Almond

Serves 4.Ingredients

• 8 ounces of fresh green beans, trimmed and cut into 11/2 to 2-inch pieces (total should be around 2 cups)
• 1/4 cup of sliced almonds, dry-roasted
• 1 tablespoon of finely snipped fresh parsley
• 1/2 teaspoon grated lemon zest
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper, or to taste
• 1 teaspoon of olive oil
• 1 tablespoon lemon juice

Instructions Steam the green beans in a steaming basket for about 10 minutes or until tender. Or, cook in a small amount of water in a covered dish in the microwave for around 3 minutes and drain.

In a serving bowl, toss the green beans with the almonds, parsley, lemon zest, salt, black pepper, olive oil and lemon juice. Serve warm.

Storing Green Beans

Store unwashed fresh green beans in a container or plastic bag in  the crisper of the refrigerator, where they will keep for around 7 days.

Recipe 

 

References: N.C. Cooperative Extension, Cleveland Clinic, WebMD