Hero Veg: Green Beans

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While species of vegetables that we also call beans, such as fava beans (also known as broad beans) and garbanzo beans (another name for chickpeas) originated around the Mediterranean, most of the beans we now know originated, like so many popular vegetables, in South and Central America and were brought to Europe by Christopher Columbus. John Tradescant, gardener to Charles I, is credited with introducing the Runner Bean to Britain, though as an ornamental plant rather than a vegetable.

green beansGreen Beans are the same species as common beans, but they are harvested and consumed in their pods before the beans have fully matured. While all beans-in-the-pod can be referred to as green beans, the cultivar usually referred to as the Green Bean is the one most commonly found in our supermarkets.  Other similar varieties – such as French Beans, Runner Beans, Snake Beans and varieties of Yellow Beans – may be different plants, but can usually be cooked in the same way as Grean Beans.

Until not too long ago, Green Beans were also called String Beans, for the fine fibre that had to be stripped from each side of the bean before it could be comfortably eaten. However, this name is now outdated as modern green bean varieties don’t have strings. In fact, the first stringless bean was bred in the USA in 1894.

A common food in many cuisines, green beans can be eaten raw, steamed, boiled, stir-fried or baked, and they feature in salads, soups, stews and casseroles. As well as fresh, they are also available canned and frozen and are often included in frozen mixed vegetables varieties.

Green beans are an excellent source of vitamins C, K and A, as well as other vitamins and minerals. They are also a good source of complex carbohydrates and contain some protein.

Green beans can be combined with other vegetables as seen in the entry Vegetable Medleys from the Pantry.

 

Recipes:

Green Bean and Potato Salad

Salade Niçoise

Soy Simmered Green Beans

Sautéed Green Beans and Mushrooms

Sautéed Green Beans and Broccoli

Spicy Green Beans and Potatoes

Curried Green Beans and Peas

Green Bean and Vegetable Soup

 

Green Bean and Potato Salad

  • 1 cup green beans (approx. 160gm)
  • ½ cup canned potatoes, sliced
  • 2 tsp. basil pesto
  • 1–2 tbsp. olive oil

 

  1. Trim ends off green beans and break or cut into 2–3cm pieces
  2. Steam for 3–5 minutes
  3. Rinse under cold water to cool
  4. In a wide bowl, mix beans and potatoes
  5. In a cup or glass, stir pesto into olive oil and drizzle over salad

 

Salade Niçoise

  • 1 x 95gm can tuna in oil
  • 1/3 cup green beans (approx. 60gm)
  • 3–4 cherry tomatoes, halved
  • ½ cup canned potatoes, halved
  • 1 tsp. basil pesto
  • Olive oil

 

  1. Trim the ends off green beans and cut or break into 3–4 cm pieces
  2. Lightly steam and cool green beans
  3. Arrange on a plate with cherry tomatoes and potatoes
  4. Drain oil from tuna into a cup, top up to approx. 1 tbsp. with additional olive oil and stir in pesto
  5. Place tuna with the vegetables and drizzle with oil

 

Soy Simmered Green Beans

  • 1 cup green beans (approx. 160gm)
  • 1 tsp. chicken stock powder
  • 1 tsp. soy sauce
  • 2 tsp. lemon juice
  • 1 tsp. cornflour
  • Garlic granules, dried onion and pepper
  • 1 single-serve microwave rice

 

  1. Trim the ends off green beans and cut or break into 3–4 cm pieces
  2. In a small saucepan, bring 1 cup water to the boil with stock powder, soy sauce, lemon juice and spices
  3. Lower in green beans and simmer until just tender (approx. 5–10 minutes)
  4. Drain beans and retain some of the stock
  5. In a cup, dissolve cornflour in a little cold water and stir in ¼ cup of retained stock
  6. Microwave on high in 30 second burst and stir until sauce thickens
  7. Place beans on heated microwave rice and pour sauce over

Variation: substitute sliced red capsicum or celery for some of the green beans

 

Sautéed Green Beans and Mushrooms

  • 1 cup green beans (approx. 160gm)
  • 1/3 cup mushrooms, sliced
  • 1 tbsp. chopped onion
  • 2 tbsp. diced bacon
  • Garlic, pepper and chilli or paprika
  • Shredded Parmesan cheese (optional)
  • Olive oil

 

  1. Trim the ends off green beans and cut or break into 2–3 cm pieces
  2. Boil or steam green beans until tender, drain and set aside
  3. In a small saucepan sauté onion with spices
  4. Add bacon and sauté
  5. Add mushrooms and sauté
  6. Add steamed beans and sauté until heated through
  7. Stir through a sprinkle of Parmesan cheese (optional)

 

Sautéed Green Beans and Broccoli

  • ¾ cup green beans (approx. 120gm)
  • 3–4 florets (frozen) broccoli
  • ½ tsp. chicken stock powder
  • Garlic granules, dried onion, chilli or paprika (optional) and parsley
  • Olive or canola oil

 

  1. Trim the ends off green beans and cut or break into 2–3 cm pieces
  2. In a small saucepan sauté green beans and broccoli until heated through
  3. Add ¼ cup water with stock powder, garlic, onion and chilli
  4. Simmer covered until vegetables are tender and water is reduced
  5. Sprinkle with parsley

 

Spicy Green Beans and Potatoes

  • 1 cup green beans (approx. 160gm)
  • ½ cup canned potatoes, halved
  • 2 tbsp. chopped onion
  • ½ cup diced tomatoes
  • Chilli and garlic
  • Canola oil

 

  1. Trim the ends off green beans and cut or break into 2–3 cm pieces
  2. In a small saucepan sauté onion with chilli and garlic
  3. Add diced tomatoes and heat through
  4. Add potatoes and heat through
  5. Add green beans
  6. Cover and simmer 10–15 minutes until beans are just tender

Variation: stir in a thawed portion of frozen spinach just before serving

 

Curried Green Beans and Peas

  • 1 cup green beans (approx. 160gm)
  • ½ cup frozen peas
  • 2 tbsp. chopped onion
  • 2 tsp. tomato paste
  • Garlic, chilli, ginger and coriander
  • Canola oil

 

  1. Trim the ends off green beans and cut or break into 2–3 cm pieces
  2. In a small saucepan sauté onion with garlic, chilli, ginger and coriander
  3. Stir in tomato paste
  4. Add peas and sauté to heat through
  5. Add green beans
  6. Add ½ cup water, cover and simmer until vegetables are tender (15–20 minutes), adding a little more water as required

 

Green Bean and Vegetable Soup

  • ¾ cup green beans (approx. 120gm)
  • 1 small potato, peeled and diced
  • ¼ cup carrot or celery, chopped
  • 1 tbsp. red lentils (optional)
  • 1 tbsp. chopped onion
  • 2 tsp. tomato paste
  • 1 tsp. chicken stock powder
  • Pepper, paprika (optional) and parsley
  • Olive oil

 

  1. Trim the ends off green beans and cut or break into 2–3 cm pieces
  2. In a small saucepan sauté onion with pepper and paprika (optional)
  3. Add potato and carrot and sauté
  4. Add 1 cup boiling water with stock powder, tomato paste, parsley and red lentils (optional)
  5. Add beans and simmer until vegetables are tender (20–30 minutes)
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