Green beans, also known as fava beans, are tender, elongated green vegetables harvested before they have fully ripened. They belong to the Fabaceae family and are a variety of common bean (Phaseolus vulgaris).

The history of green beans goes back thousands of years to Central and South America, where they were cultivated by indigenous peoples such as the Aztecs and Mayans. Green beans were probably among the first bean varieties to be cultivated for their tenderness and flavor.

They were introduced to Europe after Christopher Columbus discovered America in the 15th century. Quickly adopted, green beans became an important part of European cuisine.

Today, green beans are grown all over the world and are appreciated for their crunchy texture, delicate taste and nutritional qualities. They are eaten fresh, steamed, sautéed, or used in a variety of dishes, from salads to stir-fries to side dishes. Green beans are also rich in nutrients, including vitamins A, C and K, as well as minerals such as potassium and calcium.

Nutritional highlights of green beans

Green beans are not only delicious, they're also highly nutritious. Here are just a few of their nutritional highlights:

  1. Low-calorie: Green beans are low in calories, making them an excellent choice for those watching their calorie intake. A one-cup serving of cooked green beans typically contains only about 44 calories.

  2. Rich in fiber: Green beans are a good source of dietary fiber, which promotes digestive health by supporting healthy intestinal function and helping to prevent constipation.

  3. Rich in vitamins and minerals: Green beans are an excellent source of essential vitamins and minerals, including vitamin C, vitamin K, vitamin A, folate and potassium. These nutrients are important for bone health, vision, the immune system and nerve function, among others.

  4. Antioxidants : Green beans contain antioxidant compounds such as lutein and beta-carotene, which help protect the body's cells from free radical damage and may help reduce the risk of chronic diseases such as heart disease and cancer.

  5. Low-carb: Green beans are relatively low in carbohydrates, making them suitable for various types of diet, including low-carb and low-calorie diets.

  6. Source of vegetable protein: Although not as concentrated a source of protein as meat or dairy products, green beans still provide a moderate amount of plant protein, making them a good addition to a balanced diet for vegetarians and vegans.

Choosing and storing green beans

How to choose green beans

  1. Visual appearance : Look for green beans that are firm, smooth and brightly colored. Avoid those that are wilted, wrinkled or spotted.

  2. Size: Choose medium to fine green beans, as they tend to be more tender and less fibrous than larger beans.

  3. Flexibility: Fresh green beans should bend easily without breaking when slightly curved. This indicates that they are fresh and crisp.

Storing green beans

  1. Refrigerate: Place unwashed green beans in a perforated plastic bag or airtight container. Store in the refrigerator crisper. They'll keep for about 4 to 5 days.

  2. Wash at the last minute : It's best to wash green beans just before using them, rather than washing them in advance. Moisture can promote rotting, so it's best to keep them dry until you need them.

  3. Freezing: If you have excess green beans, you can freeze them for later use. To do this, blanch the green beans in boiling water for 2-3 minutes, then immediately plunge them into iced water to stop the cooking process. Then dry them thoroughly, wrap them in freezer bags and place them in the freezer. This will keep them fresh for several months.

Tips for preparing green beans

Here are a few tips on how to best prepare fresh green beans:

  1. Washing: Start by thoroughly washing the green beans under cold running water to remove any dirt or impurities. Be sure to dry them thoroughly after washing.

  2. Removing ends: Cut off the ends of the green beans with a sharp knife. If the beans are particularly long, you can also cut them into smaller pieces for easier cooking and eating.

  3. Possibly topping: Some green beans may have threads around the edges. To remove them, use your fingers to gently pull on the outer edge of the bean to remove the threads.

  4. Cooking: Green beans can be cooked in a variety of ways, including steamed, boiled, sautéed or grilled. Choose the cooking method that best suits your recipe and personal preferences. Avoid overcooking green beans, as this can make them flabby and mushy.

  5. Seasoning : After cooking, you can season the green beans with salt, pepper, garlic, lemon, fresh herbs or other seasonings to taste.

  6. Use: Green beans can be served on their own as a side dish or added to a variety of dishes such as salads, stir-fries, stews, soups, pasta dishes and much more. Their crunchy texture and delicate flavor make them a versatile ingredient in many recipes.

Why choose organic green beans?

There are many health and environmental benefits to choosing organic green beans:

  1. Fewer pesticide residues: Organically grown green beans are produced without the use of synthetic pesticides or synthetic chemical fertilizers. By choosing organic green beans, you reduce your potential exposure to pesticide residues, which can contribute to better long-term health.

  2. Enhanced nutrients : Research shows that organic foods can have slightly higher nutrient levels than conventional foods. Organic green beans can provide higher levels of vitamins, minerals and antioxidants, making them a more nutritious choice.

  3. Environmental protection: Organic farming promotes environmentally-friendly agricultural practices, such as crop rotation, biodiversity management and soil preservation. Moreover, by avoiding the use of chemical pesticides and fertilizers, organic production helps preserve air, water and soil quality, as well as biodiversity.

  4. Support for local, sustainable farmers: By choosing organic green beans, you're supporting farmers who adopt sustainable, environmentally-friendly farming practices. Many organic farmers also favor local production methods, reducing the carbon emissions associated with transporting food over long distances.

  5. Improved quality and flavor: Organic green beans are often grown under conditions that promote plant health and product quality. This can result in green beans with a stronger flavor and crisper texture, as well as a longer shelf life.

Recipes with green beans



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