Vegetables

Nutri-ScoreA

Roasted Green Bean

Phaseolus vulgaris

Clinical Encyclopedia

Roasted green beans are a nutritious vegetable that retains many vitamins and minerals while providing a satisfying crunch. They are low in calories and high in fiber, making them an excellent addition to a balanced diet.

Also known as:

Green BeansString Beans

Scientific NamePhaseolus vulgaris

Region of OriginCentral and South America

Popular Comparisons:

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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories135 kcal

Water

90%

Fiber9g

Total34.2g

Protein

2.4g(7%)

Fats

0.5g(1%)

Carbohydrates

31.3g(92%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)

Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)

Vitamin C12.2 mg (14%)

Vitamin A690 IU (14%)

Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)

Potassium211 mg (6%)

Magnesium25 mg (6%)

Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in dietary fiber, roasted green beans can aid in digestion and promote a healthy gut.

✓High in antioxidants, they help combat oxidative stress and may reduce the risk of chronic diseases.

✓Low glycemic index makes them suitable for blood sugar management.

✓Contains essential vitamins and minerals that support overall health and well-being.

Possible Risks & Side Effects

!Overconsumption may lead to digestive discomfort due to high fiber content.

!Individuals with certain allergies should ensure they are not allergic to legumes.

How to Prepare & Consume

Best enjoyed roasted with a drizzle of olive oil and seasoning. Can also be steamed or sautéed for a different texture.

Smart Selection & Storage

How to Select

Choose bright green beans that are firm and snap easily. Avoid beans that are limp or have brown spots.

How to Store

Store in a plastic bag in the refrigerator for up to a week. For longer storage, consider blanching and freezing.

Myths vs Realities

MythRoasted green beans lose all their nutrients when cooked.

RealityWhile some nutrients may decrease, many vitamins remain intact, and cooking can enhance the availability of others.

MythGreen beans are not a good source of protein.

RealityWhile they are not high in protein, they do contribute to overall protein intake when combined with other foods.

MythYou can only eat green beans fresh.

RealityRoasted green beans are a delicious and nutritious alternative to fresh ones.

Healthy Recipes

Garlic Lemon Roasted Green Beans

These roasted green beans are infused with garlic and zesty lemon, making them a vibrant and healthy side dish perfect for any meal.

Ingredients

1 pound fresh green beans
3 tablespoons olive oil
4 cloves garlic, minced
1 lemon, zested and juiced
Salt and pepper to taste

Instructions

1. Preheat the oven to 425°F (220°C).
2. In a bowl, toss the green beans with olive oil, minced garlic, lemon zest, salt, and pepper.
3. Spread the green beans on a baking sheet and roast for 15-20 minutes, until tender and slightly crispy. Drizzle with lemon juice before serving.

Spicy Roasted Green Beans with Almonds

These spicy roasted green beans topped with crunchy almonds provide a delightful combination of flavors and textures.

Ingredients

1 pound fresh green beans
2 tablespoons olive oil
1 teaspoon red pepper flakes
1/2 cup sliced almonds
Salt to taste

Instructions

1. Preheat the oven to 400°F (200°C).
2. Toss the green beans with olive oil, red pepper flakes, and salt in a bowl.
3. Spread the beans on a baking sheet, sprinkle sliced almonds on top, and roast for 15-20 minutes until the beans are tender and the almonds are golden.

Mediterranean Roasted Green Beans

This Mediterranean-inspired dish features roasted green beans with cherry tomatoes, olives, and feta cheese for a burst of flavor.

Ingredients

1 pound fresh green beans
1 cup cherry tomatoes, halved
1/2 cup pitted olives, sliced
1/4 cup feta cheese, crumbled
3 tablespoons olive oil
Salt and pepper to taste

Instructions

1. Preheat the oven to 425°F (220°C).
2. In a large bowl, combine green beans, cherry tomatoes, olives, olive oil, salt, and pepper.
3. Spread the mixture on a baking sheet and roast for 20 minutes. Sprinkle feta cheese on top before serving.

Balsamic Glazed Roasted Green Beans

These roasted green beans are drizzled with a balsamic glaze, adding a sweet and tangy flavor that pairs beautifully with any main dish.

Ingredients

1 pound fresh green beans
2 tablespoons balsamic vinegar
2 tablespoons olive oil
1 tablespoon honey
Salt and pepper to taste

Instructions

1. Preheat the oven to 425°F (220°C).
2. In a bowl, whisk together balsamic vinegar, olive oil, honey, salt, and pepper.
3. Toss the green beans in the mixture, spread them on a baking sheet, and roast for 15-20 minutes until tender and caramelized.

Sesame Ginger Roasted Green Beans

These roasted green beans are tossed with a sesame ginger sauce, offering a delicious Asian twist that is both healthy and satisfying.

Ingredients

1 pound fresh green beans
2 tablespoons sesame oil
1 tablespoon fresh ginger, grated
2 tablespoons soy sauce
1 tablespoon sesame seeds

Instructions

1. Preheat the oven to 400°F (200°C).
2. In a bowl, mix sesame oil, grated ginger, soy sauce, and sesame seeds.
3. Toss the green beans in the sauce, spread them on a baking sheet, and roast for 15-20 minutes until tender and slightly crispy.

Roasted Green Beans with Quinoa and Pomegranate

This vibrant dish combines roasted green beans with fluffy quinoa and pomegranate seeds for a nutritious and colorful meal.

Ingredients

1 pound fresh green beans
1 cup cooked quinoa
1/2 cup pomegranate seeds
2 tablespoons olive oil
Salt and pepper to taste

Instructions

1. Preheat the oven to 425°F (220°C).
2. Toss the green beans with olive oil, salt, and pepper, and spread them on a baking sheet.
3. Roast for 15-20 minutes, then mix with cooked quinoa and pomegranate seeds before serving.

Roasted Green Bean and Sweet Potato Salad

This hearty salad features roasted green beans and sweet potatoes, tossed with a light vinaigrette for a nutritious and filling dish.

Ingredients

1 pound fresh green beans
2 medium sweet potatoes, cubed
3 tablespoons olive oil
2 tablespoons apple cider vinegar
Salt and pepper to taste

Instructions

1. Preheat the oven to 425°F (220°C).
2. Toss the sweet potatoes with 2 tablespoons of olive oil, salt, and pepper, and roast for 20 minutes.
3. Add the green beans to the baking sheet, drizzle with remaining olive oil, and roast for an additional 15 minutes. Toss with apple cider vinegar before serving.

Herb-Crusted Roasted Green Beans

These roasted green beans are coated in a blend of fresh herbs and breadcrumbs, creating a crispy and flavorful side dish.

Ingredients

1 pound fresh green beans
1 cup whole wheat breadcrumbs
1/4 cup fresh parsley, chopped
1/4 cup grated Parmesan cheese
2 tablespoons olive oil
Salt and pepper to taste

Instructions

1. Preheat the oven to 400°F (200°C).
2. In a bowl, mix breadcrumbs, parsley, Parmesan, olive oil, salt, and pepper.
3. Toss the green beans in the mixture, spread them on a baking sheet, and roast for 15-20 minutes until golden brown.

Curry Roasted Green Beans with Chickpeas

This flavorful dish combines roasted green beans and chickpeas with aromatic curry spices, making it a protein-packed and healthy option.

Ingredients

1 pound fresh green beans
1 can chickpeas, drained and rinsed
2 tablespoons olive oil
1 tablespoon curry powder
Salt to taste

Instructions

1. Preheat the oven to 425°F (220°C).
2. In a bowl, toss green beans and chickpeas with olive oil, curry powder, and salt.
3. Spread on a baking sheet and roast for 20-25 minutes until the green beans are tender and the chickpeas are crispy.