Banish boring beans! 5 ways to enjoy green beans

One of my favourite vegetables are green beans and there are so many different ways of eating them that I felt I just had to share some green bean recipes and health info with you.

As green beans are such a common everyday vegetable, easily available all year round, we don’t often think of all their healthy attributes. These nutritional benefits read a bit like a shopping list, but I thought it worth mentioning some of them.

For starters, they’re low in calories, fat and contain no cholesterol! They’re high in fibre, chlorophyll, flavanoids and are a good source of vitamins A, B6, C and K as well as folic acid. When it comes to minerals, green beans are a good source of calcium, potassium, manganese, iron and silicon.

As I said, it’s a bit of a shopping list, but what does all this jargon actually mean? Calcium, silicon and vitamins A and K are important for bone health, so eating a regular dose of green beans will help keep bone deterioration at bay.

Due to their high levels of flavonoids (a type of antioxidant) they can reduce the risk of heart disease because of their anti-inflammatory properties. Folic acid is especially beneficial to pregnant women ensuring the normal health and development of their pre-born baby.

One portion of beans can provide you with up to 15% of your daily fibre requirement, keeping your tummy in good working order. The plant pigment chlorophyll (not be confused with chloroform!) helps with liver detoxification and is even known to be effective against colon cancer.

If this isn’t reason enough to eat these legumes,  they’re also delicious and so very versatile! But where did they come from?

Green beans (Phaseolus vulgaris) originated in Central and South America and were taken to the Mediterranean region in 1492 by Christopher Columbus. By the 17th century, they were being cultivated all around Italy, Greece and Turkey and today they’re grown all over the world.

Green beans originally had a strong fibrous thread or piece along their seams and that’s why they were called “string beans”. You or someone in your family might remember having to “string” beans before cooking them. Luckily for us, in 1896, Calvin Keeney in New York developed the first stringless bean and this trait has now been bred into all the varieties available today – over 130 varieties in fact!

They’re incredibly versatile too. I regularly eat them in one form or another as they’re perfect for a variety of side dishes. I like to use the extra fine beans when I eat them raw or when they’re lightly sautéed as they’re smaller and more tender than their larger counterparts. But whichever ones you prefer, here are five different ways of preparing them. No more scratching your brain, trying to come up with a tasty, healthy side dish.

Here are 5 green bean recipes you can enjoy that are quick, easy and tasty as well.

1. Asian Flavoured Sauté Green Beans

Ingredients:

• 200g extra fine green beans
• 2 Tbsp sesame oil
• 1 Tbsp peanut or oyster sauce
• 1 tsp finely sliced ginger
• ½ tsp Chinese 5 spice
• Salt to taste

Instructions:

1. Mix the finely sliced ginger and Chinese 5 spice with the sesame oil and the peanut or oyster sauce.
2. Pour the mixture in a pan and sauté the green beans until just cooked.
3. Season with salt.

2. Parmesan Flavoured Green Beans

Ingredients:

• 200g extra fine green beans
• 2 Tbsp olive oil
• 3 Tbsp slivered almonds, roasted
• 1/2 tsp finely chopped garlic
• Parmesan shavings
• Salt and pepper to taste

Instructions:

1. Sauté the green beans and garlic in the oil until the beans are just cooked or are al dente.
2. Add in the roasted almonds and stir through.
3. Season with salt and pepper.
4. Place on a serving plate and scatter over the Parmesan shavings.

3. Honey Mustard Green Beans

 Ingredients:

• 200g green beans
• 1 Tbsp honey
• 2 Tbsp Dijon mustard
• 1 Tbsp olive oil

Instructions:

1. Place the green beans in a pot of boiling water for approximately 3 – 4 minutes and then plunge into ice water to stop the cooking process.
2. Top and tail the green beans and then cut them in half, depending on their size.
3. Whisk honey, mustard and oil together and pour over the beans.
4. Mix to coat well.

4. Green Bean Salad with Oranges and Pecan Nuts

 Ingredients:

• 200g extra fine green beans
• 1 shallot, finely sliced
• 2 Tbsp pecan nuts, chopped and toasted
• 1 orange

Dressing:

• 1/8 cup olive oil
• 1 Tbsp orange zest
• ¼ cup orange juice
• 1 tsp sugar or sugar substitute

Instructions:

1. Place the green beans in a pot of boiling water for approximately 2 – 3 minutes and then plunge into ice water to stop the cooking process. Drain and pat dry.
2. Top and tail the beans.
3. Mix together the oil, orange juice and sugar and pour into a sealable bag.
4. Peel the orange and cut the flesh into segments, removing as much of the pith as possible.
5. Place the beans and orange segments into the sealable bag and leave in the fridge for about an hour or so to allow the flavours to intensify.
6. When ready to serve, place the beans on a platter, pour over some of the dressing and scatter over the chopped spring onion and pecans.

5. Green Beans with Olives and Sun-dried Tomatoes

 Ingredients:

• 200g green beans
• ¼ cup sun-dried tomatoes
• 1/8 cup black olives, de-pitted and halved
• 1 tsp chopped garlic
• ½ tsp dried origanum
• 2 Tbsp pine nuts, roasted
• 2 Tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Roughly chop the sun-dried tomatoes
2. Sauté the green beans in the olive oil for about 2 minutes.
3. Add in the tomatoes, olives, origanum and garlic, mix together with the beans and continue to sauté for another 2 – 3 minutes or until the beans are cooked.
4. Season with salt and pepper.
5. Add a touch of water if it gets too dry.
6. Once the beans are cooked, place on a platter and scatter over the roasted pine nuts and serve.