Green Bean
Phaseolus vulgarisClinical Encyclopedia
Green Bean provides 31 kcal, 1.8g of protein, 7.1g of carbohydrates, and 3.4g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Green beans are a nutritious vegetable rich in vitamins and minerals, known for their crisp texture and vibrant color. They are low in calories and high in dietary fiber, making them an excellent addition to a balanced diet.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed steamed or sautéed to retain nutrients; avoid boiling to prevent nutrient loss.
Smart Selection & Storage
Choose firm, bright green beans with no blemishes or wrinkles for the best quality.
Store in a plastic bag in the refrigerator to maintain freshness for up to a week.
Myths vs Realities
Healthy Recipes
Garlic Lemon Green Beans
A simple yet flavorful dish featuring crisp green beans sautéed with garlic and a hint of lemon, perfect as a side or a light snack.
- 1 pound fresh green beans, trimmed
- 3 tablespoons olive oil
- 3 cloves garlic, minced
- 1 lemon, zested and juiced
- Salt and pepper to taste
- 1. Heat olive oil in a skillet over medium heat.
- 2. Add minced garlic and sauté until fragrant, about 1 minute.
- 3. Add green beans, lemon zest, and juice, and cook until beans are tender-crisp, about 5-7 minutes. Season with salt and pepper.
Green Bean and Quinoa Salad
A nutritious salad combining green beans, quinoa, cherry tomatoes, and a tangy vinaigrette for a refreshing meal.
- 1 cup cooked quinoa
- 1 cup green beans, blanched
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, diced
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, green beans, cherry tomatoes, and red onion.
- 2. In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
- 3. Drizzle the dressing over the salad, toss gently, and serve chilled.
Spicy Green Bean Stir-Fry
A vibrant stir-fry featuring green beans, bell peppers, and a spicy sesame sauce, perfect for a quick weeknight dinner.
- 1 pound green beans, trimmed
- 1 red bell pepper, sliced
- 2 tablespoons sesame oil
- 2 tablespoons soy sauce
- 1 tablespoon sriracha
- 1 tablespoon sesame seeds
- 1. Heat sesame oil in a wok over high heat.
- 2. Add green beans and red bell pepper, stir-frying for about 5 minutes.
- 3. Stir in soy sauce and sriracha, cooking for an additional 2 minutes. Sprinkle with sesame seeds before serving.
Green Bean and Almond Casserole
A healthy twist on the classic casserole, featuring green beans, almonds, and a creamy yogurt sauce topped with crispy breadcrumbs.
- 1 pound green beans, trimmed
- 1 cup plain Greek yogurt
- 1/2 cup sliced almonds
- 1/2 cup whole wheat breadcrumbs
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 1. Preheat oven to 350°F (175°C).
- 2. Blanch green beans and place in a baking dish. Mix yogurt, garlic powder, salt, and pepper, then pour over beans.
- 3. Top with sliced almonds and breadcrumbs, then bake for 25 minutes until golden.
Mediterranean Green Bean Stew
A hearty stew with green beans, tomatoes, and chickpeas, infused with Mediterranean spices for a filling and healthy meal.
- 1 pound green beans, trimmed
- 1 can chickpeas, drained
- 1 can diced tomatoes
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. In a large pot, sauté onion and garlic until translucent.
- 2. Add diced tomatoes, chickpeas, green beans, cumin, salt, and pepper. Simmer for 20 minutes.
- 3. Serve warm with crusty whole grain bread.
Green Bean and Feta Wraps
A fresh and healthy wrap filled with green beans, feta cheese, and a drizzle of olive oil, perfect for a light lunch.
- 1 cup green beans, blanched
- 1/2 cup feta cheese, crumbled
- 4 whole wheat tortillas
- 1/4 cup olive oil
- Salt and pepper to taste
- 1. Lay out tortillas and layer with blanched green beans and feta cheese.
- 2. Drizzle with olive oil, season with salt and pepper, then wrap tightly.
- 3. Slice in half and serve immediately.
Green Bean and Mushroom Risotto
A creamy risotto made with arborio rice, green beans, and mushrooms, offering a rich and satisfying vegetarian dish.
- 1 cup arborio rice
- 1/2 pound green beans, trimmed
- 1 cup mushrooms, sliced
- 4 cups vegetable broth
- 1 onion, diced
- 1/2 cup Parmesan cheese
- Salt and pepper to taste
- 1. In a pot, heat vegetable broth and keep warm.
- 2. In a separate pan, sauté onion and mushrooms until soft, then add arborio rice, stirring for 2 minutes.
- 3. Gradually add broth, stirring frequently until rice is creamy. Stir in green beans and Parmesan before serving.
Green Bean and Sweet Potato Hash
A colorful breakfast hash featuring roasted sweet potatoes and sautéed green beans, topped with a fried egg for a nutritious start to your day.
- 1 sweet potato, diced
- 1 cup green beans, trimmed
- 2 eggs
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Preheat oven to 400°F (200°C) and roast sweet potatoes for 20 minutes.
- 2. In a skillet, heat olive oil and sauté green beans until tender.
- 3. Fry eggs to your liking and serve over the sweet potato and green bean hash.
Green Bean and Corn Salad
A refreshing salad combining crisp green beans and sweet corn, tossed with a light vinaigrette for a perfect summer dish.
- 1 cup green beans, blanched
- 1 cup corn (fresh or frozen)
- 1/4 cup red bell pepper, diced
- 2 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine blanched green beans, corn, and red bell pepper.
- 2. In a small bowl, whisk together olive oil, vinegar, salt, and pepper.
- 3. Drizzle dressing over the salad, toss, and serve chilled.
Green Bean and Tofu Stir-Fry
A protein-packed stir-fry featuring green beans and tofu, seasoned with ginger and soy sauce for a deliciously healthy meal.
- 1 pound green beans, trimmed
- 1 block firm tofu, cubed
- 2 tablespoons soy sauce
- 1 tablespoon ginger, minced
- 2 tablespoons sesame oil
- 1. Heat sesame oil in a skillet and add cubed tofu, cooking until golden.
- 2. Add green beans and ginger, stir-frying for about 5 minutes.
- 3. Drizzle with soy sauce, toss to coat, and serve hot.
Frequently Asked Questions (FAQ)
Are green beans good for weight loss?
Yes, green beans are low in calories and high in fiber, making them a great choice for weight loss.
Can I eat green beans raw?
While raw green beans are safe to eat, cooking them improves digestibility and nutrient absorption.
How do I store green beans?
Store fresh green beans in a plastic bag in the refrigerator for up to a week.
What nutrients are in green beans?
Green beans are rich in vitamins A, C, K, and minerals like potassium and magnesium.
Do green beans have protein?
Yes, green beans contain about 1.8 grams of protein per 100 grams.
Can green beans help with digestion?
Yes, the high fiber content in green beans aids in digestion and promotes gut health.
Are green beans safe for diabetics?
Yes, green beans have a low glycemic index, making them suitable for diabetics.
How can I incorporate green beans into my diet?
Green beans can be added to salads, stir-fries, or served as a side dish.