Green beans are a healthy and delicious vegetable that are both low in calories and high in nutrients. With just 25 calories in a 3/4 cup (3 oz) serving of trimmed and cleaned green beans, they are a guilt-free addition to any meal.
Not only are green beans low in calories, they are also an excellent source of vitamins and minerals. One serving contains 20% of your daily value of vitamin C and 10% of your daily value of vitamin A. They also contain fiber, potassium, and iron.
In this article, we'll explore the nutritional benefits of green beans, how to cook and store them, and ways to incorporate them into various dishes.
As mentioned, green beans are a rich source of vitamins and minerals. They are also rich in antioxidants, which have been linked to a reduced risk of chronic diseases such as cancer and heart disease. One serving of green beans contains:
- 25 calories
- 5g carbohydrates
- 2g fiber
- 2g protein
- 0g fat
- 20% of your daily value of vitamin C
- 10% of your daily value of vitamin A
- 8% of your daily value of iron
- 8% of your daily value of potassium
The Benefits of Eating Green Beans
In addition to their nutritional value, green beans have several health benefits. They have been shown to:
- Improve digestive health
- Lower cholesterol levels
- Reduce the risk of cancer and other chronic diseases
- Promote brain health
- Help with weight loss
Green Beans in Different Cuisines
Green beans are a versatile vegetable that can be prepared in a variety of ways. They are a staple ingredient in many cuisines around the world, including:
- French - Green beans are often served as a side dish, sautéed with garlic and shallots.
- Chinese - Stir-fried green beans with minced pork or beef is a popular dish.
- Indian - Green beans are commonly used in vegetable curries and stir-fries.
- American - Green bean casserole is a classic Thanksgiving dish in the US.
Cooking Green Beans
Green beans can be cooked in a variety of ways, including:
- Boiling - Boil green beans in salted water for 3-5 minutes until tender.
- Steaming - Steam green beans for 5-7 minutes until tender.
- Sautéing - Sauté green beans with garlic and olive oil for a flavorful side dish.
- Roasting - Roast green beans with olive oil and balsamic vinegar for 20-25 minutes until tender and caramelized.
Green Beans in Salads
Green beans add crunch and flavor to salads. Try adding them to a salad with cherry tomatoes, red onion, and a simple vinaigrette.
Green Beans in Soups
Green beans can be added to soups for a nutritious and flavorful addition. Try adding them to a vegetable soup with carrots, celery, and onions.
Green Beans as Snacks
Green beans can be a healthy snack when paired with hummus or another dip. Simply blanch them in salted water for 2-3 minutes and serve chilled.
Storing Green Beans
Green beans can be stored in the refrigerator for up to a week. Keep them in a plastic bag or container with a damp paper towel to maintain freshness.
Selecting the Best Green Beans
When selecting green beans, look for bright green beans that are firm and crisp. Avoid beans that are limp or discolored.
How to Clean Green Beans
To clean green beans, rinse them under cold water and trim the ends. If desired, remove the stringy outer layer by snapping off the stem end and pulling down. This step is optional and not necessary for all types of green beans.
FAQs about Trimmed & Cleaned Green Beans
1. What is the serving size for 25 calories of trimmed and cleaned green beans?
The serving size for 25 calories of trimmed and cleaned green beans is 3/4 cup (3 oz).
2. Are green beans a good source of nutrients?
Yes, green beans are a good source of various nutrients such as vitamin C, vitamin K, and folate. They are also low in calories and high in fiber.
3. How can I prepare trimmed and cleaned green beans?
Trimmed and cleaned green beans can be prepared in a variety of ways, including steaming, roasting, or sautéing them with garlic or other seasonings. They can also be added to soups, stir-fries, and salads.
4. Can I eat green beans if I am on a low-carb or keto diet?
Yes, green beans are an ideal food for those following a low-carb or keto diet as they are low in carbs and high in fiber. However, it is important to keep in mind portion sizes and the preparation method as some recipes may add additional carbs.
5. Are trimmed and cleaned green beans easy to find in grocery stores?
Yes, trimmed and cleaned green beans are a common item in most grocery stores, especially during the summer months when they are in season. They are usually found in the fresh produce section alongside other vegetables.