French beans: The top benefits, nutritional values, Uses, and storageNuturemite
The scientific name of french beans is Madison Lemmons. They belong to the family of Phaseolus vulgaris. There are about 150 varieties of french beans and come up in different shapes and colors. It is a versatile vegetable and is used all around the world in a variety of dishes. It is known by different names like green beans, string beans, snap beans, squeaky beans, and haricot beans.
French beans are very nutritious and contain lots of nutrients like vitamin C, K and K, folic acid, and fiber. French beans reduce the risk of cancer, cancer, and diabetes. It boosts the immune system and prevents free radicals.
French beans reduce the risk of cancer as it contains chlorophyll. It blocks the carcinogenic effects of heterocyclic amines that are generated when grilling meats at a high temperature. People prefer to pair grilled food with green beans to avoid the risk.
Reduce Heart Diseases
French beans contain flavonoids which reduces the risk of heart diseases. It also prevents the risk of strokes, cardiovascular diseases, and prevents blood clots in the arteries and veins.
Prevent Colon Cancer
Green beans contain fiber which prevents pre-cancerous polyps that commonly lead to colon cancer. It also decreases the stress on the intestinal tract, promote bowel movements and digestive system. Green beans also reduce the risk of cancerous adenoma recurrence and colorectal cancer.
Green beans is found to manage diabetes.
Green beans contain lots of antioxidants that prevent free radicals and boost the immune system of the body.
French beans contain some carotenoids which prevent macular degeneration, vision deterioration, and maintain eye health.
Improve Bone Health
French beans contain vitamin K which prevents the risk of osteoporosis and bone deterioration. It also contains silicon which helps in bone regeneration and maintains bone health.
Treat Gastrointestinal Issues
Green beans belong to the category of low FODMAP foods and are packed with fiber, which is a highly beneficial compound in our bodies. It helps to prevent constipation, hemorrhoids, ulcers, and acid reflux disease and helps in the maintaining the stomach to work properly.
Fertility & Pregnancy
French beans contains folic acid which protects the infants in the womb and prevents neural tube defects. It also increases fertility.
Green beans contain folate which prevents excess of homocysteine in the body. It increases the production of good hormones, reduces depression and regulates mood, sleep and appetite.
French beans can be eaten at any time of day. Lemon, potatoes, red peppers, onion, shallot, garlic, mushrooms, fennel, tomatoes, carrots, and squash. Also zest, basil, salt, pepper, ginger, tarragon, mustard, dill, mint, chilli pepper, and parsley, beef, fish, chicken, pork, almonds, bacon, pecans, turkey, shrimp, olive oil, butter, teriyaki sauce, soy sauce, parmesan, cream, and balsamic vinegar goes well with french beans
Ways to eat french beans
They are available in various forms like sold fresh, canned, and frozen.
They can be eaten raw or steamed, boiled, stir-fried, or baked. They are commonly cooked in other dishes such as soups, stews and casseroles.
- Some types of green beans can be eaten raw. Just cut off each end and add to a salad or dip in your favorite hummus.
- Drizzle fresh green beans with olive oil, garlic, and fresh cracked pepper and roast at 425 Fahrenheit for 20 to 25 minutes, turning halfway through.
- Top fresh green beans with a marinara sauce and sprinkle with fresh Parmesan or Romano cheese.
How to buy and store french beans
Buy beans that can be snapped in half. Don’t buy beans that are bruised or have some brown color over them.
Store french beans covered in plastic week in a refrigerator. That can be used for about a week.
Season in which french beans are available
French beans are available all the year, but they are usually available in summers.
How to make Green Beans Fry Recipe
- 250 grams Green beans (French Beans)
- 1/4 teaspoon Asafoetida (hing)
- 1/2 teaspoon Cumin seeds (Jeera)
- 1 Green Chilli, finely chopped
- 1 teaspoon Red chili powder
- 1/2 teaspoon Turmeric powder (Haldi)
- 1 teaspoon Coriander Powder (Dhania)
- Cooking oil, as required
- Salt, as required
- To prepare Green Beans Fry Recipe, clean the beans and chop them finely. Heat oil in a heavy-bottomed pan and add hing and cumin seeds. Sauté it for 15 to 20 seconds.
- After 15 to 20 seconds, add green chilies and beans.
- Add salt and turmeric powder and let it cook for 3 to 5 minutes.
- After 3 to 5 minutes, add in the red chili powder and coriander powder.
- Cover the lid and cook it till the beans become soft and cooked.
- Keep stirring in between so that the beans don’t get burned.
- Once done, switch off the stove and the Green Beans Fry Recipe is ready to serve with boiled/steamed rice and Mixed Vegetable Sambar to make a wholesome meal.
How to make Carrot And Beans Poriyal Recipe
- 200 grams Green beans (French Beans) , chopped
- 200 grams Carrots (Gajjar) , chopped
- 1 teaspoon Mustard seeds
- 1 teaspoon White Urad Dal (Split)
- 1/4 teaspoon Asafoetida (hing)
- 1/4 teaspoon Turmeric powder (Haldi)
- 5 Curry leaves
- 1 tablespoon Cooking oil
- Salt, to taste
- 1 tablespoon Fresh coconut, for garnish (optional)
- To begin making the Carrots and Beans Poriyal recipe, first, steam the chopped carrots and beans using a steamer or pressure cooker. Once vegetables are steamed transfer to a bowl and keep aside until required.
- Heat a tablespoon of oil in a heavy-bottomed pan over medium heat; add the mustard seeds and allow them to crackle. Now add urad dal and fry till urad dal turn light brown in color.
- Add the curry leaves, asafoetida, and fry for a few seconds. Now add the steamed carrots and beans.
- Season with salt to taste the salt to taste and stir to combine. Stir-Fry the vegetables for the few seconds on high heat. Turn off the heat.
- Garnish with grated coconut or chopped coriander leaves. Serve the Carrot and Beans Poriyal along with Phulka and Punjabi Dal Tadka or simply with a Tomato Rasam and Steamed Rice for the weeknight meal.
Individuals who are taking blood thinners should not suddenly change the amount of food they eat that contains vitamin K, as it plays a large role in blood clotting.
Green beans contain phytic acid, which can bond with minerals and prevent them from being absorbed by the body. People who have a mineral deficiency should check with a doctor before consuming additional green beans.
If you are suffering from an allergy to green beans, then it is best to avoid them. You should consult the doctor before consuming them.
Fun facts on green beans
- There are more than 130 varieties of green beans
- Green beans are a rich source of vitamins A, C, and K
- It is important to rinse and drain canned beans to reduce sodium content
- Green beans grow in the form of a bush that can reach 8 to 20 inches in height or in the form of 7 to 10 feet long vine.
- Leaves of green beans can be green or purple in color. They are divided into three lobes and have smooth edges. Leaves are alternately arranged on the stem.
- Green beans produce white, pink, or purple flowers which are usually pollinated by insects.
- The pod is an edible part of the plant. It can be yellow, green, purple, or red in color.
- Each pod contains 4 to 6 beans. Most varieties of green bean have smooth, kidney-shaped beans.
- Green bean propagates via seed. It takes 45 to 60 days from planting to harvesting.
Did You Know?
- The best-known types of the green bean are string type, stringless type, and runner beans. The string type has either rounded or flat pods. Stringless types have pods without fibrous strings. Runner type grows in the form of the vine and it is often used in a dry form.
- A string that stretches along the pod is not very tasty. Botanist Calvin Keeney (also known as “father of the stringless bean”) removed the string from the pod via selective breeding in 1894.
- Green beans need to be cooked before consumption. Steaming, boiling, frying, and baking are usual methods used for the preparation of dishes made of green beans.
- Green bean casserole is a popular dish made of green beans, mushroom soup, and onions. This dish is traditionally prepared for Thanksgiving.
- Raw green bean contains a high content of lectins which can be harmful to human health. High temperature (during cooking) destroys lectins.
- China is the greatest manufacturer of green beans. It produces and exports over 15 million tons of green beans each year.
- Miniature hairs that used for trapping of the bed bugs, cover the Leaves of a green bean.
- Green bean is an annual plant which means that it finishes its life cycle in one year.
- Green beans are the unripe, young fruit, and protective pods of various cultivars of the common bean.
- People call Green beans by many common names, including French beans, string beans, snap beans, and snaps.
- The green bean originated in Central and South America and there’s evidence that it has been cultivated in Mexico and Peru for thousands of years.
- They were grown by Native Americans, who would plant them with corn and let the beans grown up a stalk with corn.
- The crop was introduced to the Mediterranean region in 1492 by Christopher Columbus.
- By the 17th century, it was cultivated all around Italy, Greece, and Turkey.
- Today, it’s an important crop virtually everywhere.
- Green beans form erect bushes from 20 to 60 cm (8 to 20 in) tall, while pole or running varieties form vines from 2 to 3 m (7 to 10 ft) long.
- The leaves alternate, green or purple leaves, which are divided into three oval, smooth-edged leaflets, each 6 to 15 cm (2 to 6 in) long and from 3 to 11 cm (1 to 4 in) wide.
- The white, pink, or purple flowers are about 1 cm long, and they give way to pods from 8 to 20 cm (3 to 8 in) long and 1 to 1.5 cm (0.4 to 0.6 in) wide.
- People eat Green beans around the world, and sell them fresh, canned, and frozen. Eat them raw or steamed, boiled, stir-fried, or baked in casseroles.
- There are only 31 calories in 100 grams (3.5 ounces) of green beans.
- Some US restaurants serve green beans battered and fried, such as green bean tempura.
- Green beans also sold as dried, and/or fried with vegetables such as carrots, corn, and peas, as vegetable chips.
- In-home gardens, green beans, in fact, come among the third most commonly grown garden vegetable in the United States, outranked only by tomatoes and peppers.
- H. Hurley of Fuquay-Varina, North Carolina, the USA in 1996 grew the longest beans to a length of 121.9 cm (48.75 in).
Links to some best Amazon products:
Creative Farmer Hybrid French Beans Seeds by Creative Farmer
LIVE GREEN French Beans Organic F1 Hybrid Seeds by LIVE GREEN
Seedscare Pole Climbing Bean, Green Bean, Phaseolus Vulgaris Vegetable Seeds (Pack of 30 Seeds) by Seedscare
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