Green Beans: Fresh and Packed with Nutrients
Green beans and other shell beans, or "common beans," are traced to a common ancestor in
Identified by the same scientific name (Phaseolus vulgaris) as other shell beans, such as black beans, pintos and kidneys, green beans are unique in that they are picked very young, when the inner beans are just forming in the pod, and they are typically eaten fresh with the pod, rather than from a dried form. Green beans are rich in a diverse supply of antioxidant nutrients, including flavonoids and carotenoids, as well as vitamins C and A. One cup of cooked green beans packs 20 percent of the Daily Value (DV) of vitamin C, 17 percent DV of vitamin A, and 25 percent DV of bone healthy vitamin K -- all in just 44 calories.
Though red and yellow vegetables are most associated with health-promoting carotenoid pigments, green beans also belong to those ranks. A study in the
Green beans are at their best all summer long -- May to October -- though they're available fresh, frozen and canned year round. Pick through a selection at a farmers market or open store bin to choose those that are the most vibrant green color, with no browning or bruises, smooth to the touch, and firm to ensure a fresh "snap." Refrigerate them unwashed in a plastic bag up to seven days. Boiling and steaming retains the best color and flavor, though they may also be roasted, sauteed or served raw as a snack or appetizer.
Green beans, 1 cup, cooked
Vitamin C: 12 milligrams (20 percent DV)
Vitamin K: 20 micrograms (25 percent DV)
Vitamin A: 875 international units (17 percent DV)
Manganese: 0.4 milligrams (18 percent DV)
Dietary fiber: 4 grams (16 percent DV)
Folate: 41 micrograms (10 percent DV)
Beta-carotene: 525 micrograms
Lutein + zeaxanthin: 866 micrograms
Green Beans with Lemon
2 pounds green beans, stem ends trimmed
1 tablespoon lemon juice
2 tablespoons extra virgin olive oil
1 tablespoon shallot, minced
1/4 teaspoon freshly ground black pepper
1/2 teaspoon coarse sea salt (optional)
2 tablespoon slivered almonds or walnuts, toasted
2 teaspoon lemon or lime zest
1. In a large pot fitted with steamer basket, bring one inch of water to boil.
2. Place green beans in basket and steam, covered, 5-7 minutes, until just tender. Remove from heat and submerge in ice water until cool. Drain and gently pat dry with towel.
3. In a small bowl, whisk together lemon juice, olive oil, shallot and freshly ground black pepper.
4. Toss green beans with vinaigrette, and sprinkle with coarse sea salt, almonds and zest.
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