If you're looking for a low-calorie vegetable to add to your diet, consider green beans and peas. One-half container (142 g) of green beans and peas contains only 130 calories. Not only are they low in calories, but they are also packed with essential nutrients that can benefit your health.

Green beans and peas are a good source of dietary fiber, which can promote digestive health, and they are rich in vitamins A and C. Additionally, they contain small amounts of iron and calcium, which are essential minerals for strong bones and healthy red blood cells.

In this article, we'll explore the quantity, caloric density, nutrient breakdown, health benefits, and practical tips to incorporate green beans and peas into your diet.

Quantity of Green Beans & Peas in a Serving

One-half container (142 g) of green beans and peas is considered one serving size. This serving size contains approximately 4 grams of dietary fiber, 10 grams of carbohydrates, and 5 grams of protein. To add more volume to your meal, consider adding green beans and peas as side dishes to your entree. You can also use green beans and peas as a base for a salad or combine them with other vegetables in a stir-fry.

Caloric Density of Green Beans & Peas

Green beans and peas are considered low-density foods, meaning they have a low calorie content per gram of food. Per 100 grams of green beans and peas, there are approximately 91 calories. This makes them a great option for those looking to maintain or lose weight. To further reduce the caloric density of your green beans and peas, try steaming or roasting them instead of frying or sauteing.

Nutrient Breakdown of Green Beans & Peas

A one-half container serving of green beans and peas contains many essential vitamins and minerals. One serving size provides approximately 60% of the recommended dietary intake of vitamin A and 50% of the recommended dietary intake of vitamin C. In addition, they contain small amounts of iron and calcium, which are essential for overall health. Green beans and peas are also low in fat and cholesterol-free, making them a healthy addition to your diet.

Health Benefits of Eating Green Beans & Peas

There are many health benefits to eating green beans and peas. The dietary fiber found in green beans and peas can promote digestive health and help regulate blood sugar levels. Additionally, the vitamins and minerals found in green beans and peas can boost immunity and support overall health. Incorporating green beans and peas into your diet can also help reduce the risk of chronic diseases such as heart disease and type 2 diabetes.

How to Incorporate Green Beans & Peas in Your Diet

Green beans and peas can be incorporated into your diet in a variety of ways. They can be served as a side dish, added to salads or stir-fries, and used in soups or stews. Try roasting or steaming green beans and peas for a healthy and tasty side dish. You can also use them in a homemade vegetable soup or add them to your favorite stir-fry recipe.

Green Beans & Peas as a Snack

Green beans and peas can also be enjoyed as a healthy snack. Simply blanch them in boiling water for a few minutes, let them cool, and then snack on them throughout the day. You can also add a handful of green beans and peas to a homemade trail mix for a snack that is both nutritious and delicious.

Recipes with Green Beans & Peas

Green beans and peas can be used in a variety of recipes, from salads to soups to casseroles. Here are some recipe ideas to help you incorporate more green beans and peas into your diet. Green Bean and Pea Salad: Mix blanched green beans and peas with chopped red onions, cherry tomatoes, and a light vinaigrette dressing. Pasta with Green Beans and Peas: Cook penne pasta according to package directions. In a separate pan, saute garlic and diced tomatoes in olive oil. Add blanched green beans and peas and cook until heated through. Mix with cooked pasta and top with grated Parmesan cheese.

Serving Size Recommendations for Green Beans & Peas

One-half container (142 g) of green beans and peas is considered one serving size. To meet the recommended daily intake of vegetables, aim for at least 2-3 servings per day of green beans and other vegetable varieties.

Storage Recommendations for Green Beans & Peas

Green beans and peas should be stored in the refrigerator to maintain freshness. Place them in a plastic bag and store them in the crisper drawer of your refrigerator. Green beans and peas can also be frozen for later use. To freeze, blanch them in boiling water for a few minutes and then place them in a freezer-safe container.

Frequently Asked Questions about Green Beans & Peas

Q: Are green beans and peas interchangeable in recipes? A: Yes, green beans and peas can be used interchangeably in most recipes.