Green Beans

While are a New World discovery, the use and cultivation of these delicious vegetables date back almost 8000 years. While it is difficult to discern their place of origin, most believe green beans were first grown in Peru. Columbus introduced green beans to Europe when he returned from the New World at the dawn of the 16th century. Soon, the green beans became popular in many European cuisines including Italian, French and Greek foods. The popularity of green beans spread to Asia as well, making these nutritious vegetables a truly world food. Over the course of 400 years, green beans have been domesticated to reduce their overall toughness. The most highly prized version, known as French Beans, are known for their deep flavor and overall ease of cooking. Green beans grow in most climates, making them an ideal addition to any home garden.

Key Nutrients

Green beans are a great source of fiber, protein and complex carbohydrates. They are also a great source for folic acid and molybdenum.

Health Benefits

Vitamin B12 – Vitamin B12, or folic acid, helps to preserve neurological function and DNA synthesis. It also plays a key role in the health of red blood cells. The nervous system relies on vitamin B12 for proper function as well.

Dietary Fiber – Dietary Fiber stimulates digestion and peristalsis, helping to relieve indigestion and constipation problems.

Season

Green beans are grown in the summer months, and are generally consumed only during the summer.

Nutrition Information

Per 1 Cup (100) grams:

Calories (cKal): 31
Protein (grams): 1.83
Total Fat (grams): .22
Carbohydrates (grams): 6.97
Fiber (grams): 2.7

Buying and Storing

When buying green beans, make sure they are dark green or bright green, depending on the variety. Green beans should not contain any blemishes or spots, which tend to indicate insect infestations. At home, store the green beans in a sealed bag or plastic container for up to three days.

Best Way to Add to Diet

Green beans can be consumed raw or cooked. If you decided to enjoy these delicious beans raw, make sure to wash them under cold water for at least 30 seconds. To cook, a great way to serve the beans are simply steamed in water for five to seven minutes. You can also add green beans to a soup to add texture and an extra level of taste.