Summer Ingredient Essentials: Green Beans

Most beans, including kidney, navy, black, and green beans are descended from a common bean ancestor native to Peru. Spanish exploration of South and Central America lead to their introduction in Europe, and commerce and trade led these Latin kitchen staples to the States.

Green beans are beloved for being crisp, sweet, and nutritious. Rich in antioxidants including carotenoids and Vitamin C, green beans help keep you healthy from the inside out. Nutrient dense with B-Vitamins, including B6, B2, and folic acid, as well as almost 3 grams of fiber and 2 grams of protein per 30 calorie cup makes these beans a staple and a great addition to any diet.

How do I pick the best green beans?

When choosing green beans look for those that have a bright, vibrant green color. The beans should feel smooth and be free of any cuts, nicks, or bumps. The beans should be plump, crisp, and firm enough to snap in half. Ensure that the beans have no brown spots, soft spots, or show signs of molding. Skip over any that appear shriveled or withered, as this indicates they are past their prime.

What can I make with green beans?

Green beans have a mild flavor. Trim the ends and enjoy them raw or chop and add to salads or soups and stews for a touch of color and sweetness. Sauté trimmed beans in olive oil and dress with black pepper and fresh lemon juice for a bright side dish or roast in the oven with garlic, parsley, and red pepper flakes for a spicy one. From baking and broiling to steaming and boiling, green beans are a versatile ingredient making them a perfect addition to a stir fry, rice, or pasta dish. Where and how you use them is really up to you!

To prep green beans simply run under cool water, trim ends then dice, chop, or slice as desired.

Fresh green beans will remain fresh for up to seven days if stored loose and unwashed in the refrigerator in a plastic bag. If you have a lot of green beans to go around, freezing is a great option. Simply steam for 3-4 minutes then toss in an ice bath to cool. Pat beans dry with paper towels then transfer to a freezer safe container or ziplock bag. Prepared in this way, the green beans will remain fresh and nutrient rich for up to 6 months.

Recipes to try include: Lime Butter Green Beans, Green Bean, Persimmon and Hazelnut Salad and the Chacarero Sandwich.