Steamed Green Beans

Also known as French beans, string beans or runner beans, green beans belong to the same family Fabaceae or Leguminosae as pinto beans and kidney beans. Scientifically called Phaseolus vulgaris, these beans are deep green in color with pointed ends at both the sides, having an average length around 3 - 4 inches. Green beans were initially cultivated in Peru, a country in west South America but eventually they were cultivated in south and central America as well. They grow on small plants and are available throughout the year. Being a prime ingredient in many vegetarian recipes, green beans can be steamed, stir-fried, or even baked in casseroles. However, this was just a brief about green beans, now let us take a look at the nutritional facts and methods of preparation of steamed green beans.

Nutritional Facts

Although maximum nutrition from green beans can be obtained from picking the beans when they are young with their seeds undeveloped i.e., in an immature state, but one of the most healthiest way to prepare the green beans is to steam them. Steamed green beans are fat-free, easy to prepare vegetables that are enriched with vitamins and minerals. These beans have 3 net, or non-fiber carbohydrates (NFC), i.e. they contain starch, sugar and soluble fiber. Being a good source of dietary fiber, steamed green beans aids in digestion by enabling the foods to move through the intestinal tract. Also they are rich in vitamins and minerals including A, C, iron and calcium which along with the antioxidant properties of green beans support health and improve body's immune system.

Calories

Steamed green beans have more calories than the raw ones, hence a half cup serving of steamed green beans has 25 calories and a cup contains around 40 - 45 calories. Depending upon the processing they have undergone, steamed green beans calories may vary. Since processing always makes a food gain calories, the same holds true for green beans. Hence, due to processing, the essential vitamins and nutrients usually get lost and unfortunately, the calorie count increases.

Recipes

Steaming Green Beans

Ingredients
Fresh or frozen green beans (whole or already trimmed)

Directions

• Rinse the green beans and trim the ends (if not already trimmed).
• Place a steamer basket in a saucepan with an inch of water in it and add the fresh green beans to the basket.
• As the water comes to a boil, cover the pan with a lid, reduce the heat, and steam about 4 - 5 minutes.
• Drain the beans, transfer to a serving platter and season with salt and pepper or any other flavorings.

Steaming Green Beans in the Microwave

Ingredients
Fresh or frozen green beans (whole or already trimmed)

Directions

• Rinse the green beans and trim the ends (if not already trimmed).
• Keep the green beans in a microwave-safe dish and add 1 cup of water to it.
• Cover the dish and cook on high for 3 - 4 minutes per cup, or until cooked.
• Drain the steamed green beans in the microwave, transfer to a serving platter and season with salt and pepper or any other flavorings.

Well, this was all about steamed green beans and their different methods of preparation. Being loaded with nutrients and vitamins, steamed green beans are beneficial to people of all age groups, especially those who are suffering any vitamin deficiency.