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Steamed Green Bean
Vegetables
Nutri-ScoreA

Steamed Green Bean

Phaseolus vulgaris

Clinical Encyclopedia

Steamed green beans are a nutritious vegetable rich in vitamins, minerals, and dietary fiber, making them an excellent addition to a balanced diet. They are low in calories and have a high water content, which helps in hydration.

Also known as:
French BeansSnap Beans
Scientific NamePhaseolus vulgaris
Region of OriginCentral and South America
Popular Comparisons:
Steamed Green Bean VS Acorn SquashSteamed Green Bean VS Adria Blue PotatoesSteamed Green Bean VS Air PotatoSteamed Green Bean VS GarlicSteamed Green Bean VS AlexandersSteamed Green Bean VS Aloe Vera

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories31 kcal
Water
90%
Fiber3.4g
Total9.7g
Protein
2.4g(25%)
Fats
0.2g(2%)
Carbohydrates
7.1g(73%)

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 K14.4 mcg (12%)
Vitamins with less than 2% DV
Vitamin A: 35 IU

Minerals

Major Source (≥ 2% DV)
Potassium211 mg (6%)
Magnesium25 mg (6%)
Calcium37 mg (4%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in dietary fiber, steamed green beans promote digestive health and help maintain a healthy weight by providing a feeling of fullness.
✓High in antioxidants, they help combat oxidative stress and may reduce the risk of chronic diseases.
✓Contain essential vitamins and minerals, including Vitamin C and potassium, which support immune function and heart health.
✓Low glycemic index makes them suitable for blood sugar management, beneficial for individuals with diabetes.

Possible Risks & Side Effects

!Excessive consumption may lead to digestive discomfort due to high fiber content.
!Individuals with certain allergies may experience reactions; consult a healthcare provider if unsure.

How to Prepare & Consume

Best enjoyed steamed to retain nutrients; can be seasoned with herbs or lemon juice for added flavor.

Smart Selection & Storage

How to Select

Choose bright green, firm beans without blemishes or wrinkles for the best quality.

How to Store

Store unwashed green beans in a paper bag in the refrigerator to maintain freshness.

Myths vs Realities

MythGreen beans are not nutritious.
RealityGreen beans are packed with vitamins, minerals, and antioxidants.
MythSteaming destroys all nutrients.
RealitySteaming preserves most nutrients better than boiling.
MythGreen beans are high in calories.
RealityThey are low in calories, making them a great choice for weight management.

Healthy Recipes

Lemon Garlic Steamed Green Beans

A refreshing side dish featuring steamed green beans tossed in a zesty lemon-garlic dressing, perfect for any meal.

Ingredients
  • 500g fresh green beans
  • 2 tablespoons olive oil
  • 1 lemon (juiced)
  • 2 cloves garlic (minced)
  • Salt and pepper to taste
Instructions
  1. 1. Steam the green beans for 5-7 minutes until tender-crisp.
  2. 2. In a bowl, mix olive oil, lemon juice, minced garlic, salt, and pepper.
  3. 3. Toss the steamed green beans in the dressing and serve warm.

Mediterranean Quinoa Salad with Green Beans

A wholesome salad combining quinoa, steamed green beans, cherry tomatoes, and feta cheese, drizzled with a balsamic vinaigrette.

Ingredients
  • 1 cup quinoa
  • 200g steamed green beans
  • 1 cup cherry tomatoes (halved)
  • 100g feta cheese (crumbled)
  • 3 tablespoons balsamic vinaigrette
Instructions
  1. 1. Cook quinoa according to package instructions and let cool.
  2. 2. In a large bowl, combine cooled quinoa, steamed green beans, cherry tomatoes, and feta cheese.
  3. 3. Drizzle with balsamic vinaigrette, toss gently, and serve chilled.

Spicy Szechuan Green Beans

A bold and spicy dish featuring steamed green beans stir-fried with Szechuan spices and garlic for an exciting flavor kick.

Ingredients
  • 400g steamed green beans
  • 2 tablespoons sesame oil
  • 3 cloves garlic (minced)
  • 1 tablespoon Szechuan peppercorns
  • 1 tablespoon soy sauce
Instructions
  1. 1. Heat sesame oil in a pan over medium heat and add minced garlic and Szechuan peppercorns.
  2. 2. Stir-fry for 1-2 minutes until fragrant, then add steamed green beans.
  3. 3. Drizzle with soy sauce, toss to coat, and serve hot.

Green Bean Almondine

A classic French dish featuring steamed green beans sautéed with almonds and a hint of lemon for a nutty flavor.

Ingredients
  • 500g steamed green beans
  • 50g sliced almonds
  • 2 tablespoons butter
  • 1 lemon (zested)
  • Salt to taste
Instructions
  1. 1. In a skillet, melt butter over medium heat and add sliced almonds, toasting until golden.
  2. 2. Add steamed green beans and lemon zest, tossing to combine.
  3. 3. Season with salt and serve immediately.

Green Bean and Chickpea Stir-Fry

A protein-packed stir-fry featuring steamed green beans, chickpeas, and a blend of spices for a nutritious meal.

Ingredients
  • 400g steamed green beans
  • 1 can chickpeas (drained and rinsed)
  • 1 tablespoon olive oil
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. 1. Heat olive oil in a pan over medium heat, add chickpeas, and sauté for 3-4 minutes.
  2. 2. Add steamed green beans, cumin, salt, and pepper, stirring to combine.
  3. 3. Cook for an additional 2-3 minutes and serve warm.

Green Bean and Tomato Bake

A comforting baked dish of steamed green beans and tomatoes topped with breadcrumbs and herbs for a crunchy finish.

Ingredients
  • 300g steamed green beans
  • 2 cups cherry tomatoes (halved)
  • 1/2 cup whole wheat breadcrumbs
  • 2 tablespoons olive oil
  • 1 teaspoon dried oregano
Instructions
  1. 1. Preheat the oven to 180°C (350°F).
  2. 2. In a baking dish, combine steamed green beans and cherry tomatoes.
  3. 3. Mix breadcrumbs, olive oil, and oregano, then sprinkle over the vegetables and bake for 20 minutes.

Green Bean and Avocado Salad

A light and creamy salad featuring steamed green beans, ripe avocado, and a tangy lime dressing for a refreshing taste.

Ingredients
  • 300g steamed green beans
  • 1 ripe avocado (diced)
  • 2 tablespoons lime juice
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine steamed green beans and diced avocado.
  2. 2. In a separate bowl, whisk together lime juice, olive oil, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss gently, and serve immediately.

Thai Green Bean Curry

A fragrant and flavorful curry made with steamed green beans, coconut milk, and Thai spices for a delightful meal.

Ingredients
  • 400g steamed green beans
  • 1 can coconut milk
  • 2 tablespoons red curry paste
  • 1 tablespoon fish sauce
  • Fresh basil for garnish
Instructions
  1. 1. In a pot, combine coconut milk and red curry paste, simmering over medium heat.
  2. 2. Add steamed green beans and fish sauce, cooking for 5-7 minutes until heated through.
  3. 3. Garnish with fresh basil and serve with rice.

Green Bean and Sweet Potato Mash

A nutritious mash combining steamed green beans and sweet potatoes, seasoned with herbs for a healthy side dish.

Ingredients
  • 300g steamed green beans
  • 2 medium sweet potatoes (peeled and cubed)
  • 1 tablespoon olive oil
  • 1 teaspoon thyme
  • Salt to taste
Instructions
  1. 1. Boil sweet potatoes until tender, then drain and mash in a bowl.
  2. 2. Add steamed green beans, olive oil, thyme, and salt, mixing until well combined.
  3. 3. Serve warm as a side dish.

Green Bean and Mushroom Risotto

A creamy risotto featuring arborio rice, steamed green beans, and mushrooms, creating a comforting yet healthy dish.

Ingredients
  • 1 cup arborio rice
  • 400g steamed green beans
  • 200g mushrooms (sliced)
  • 4 cups vegetable broth
  • 1/2 cup grated Parmesan cheese
Instructions
  1. 1. In a pot, heat vegetable broth and keep warm on low heat.
  2. 2. In a separate pan, sauté mushrooms until soft, then add arborio rice, stirring for 2 minutes.
  3. 3. Gradually add warm broth, stirring until absorbed, then fold in steamed green beans and Parmesan cheese before serving.

Frequently Asked Questions (FAQ)

Are steamed green beans healthy?

Yes, they are low in calories and high in fiber, vitamins, and minerals.

How should I store steamed green beans?

Store in an airtight container in the refrigerator for up to 3-5 days.

Can I eat green beans raw?

Yes, but steaming enhances their nutritional value and digestibility.

What nutrients are in steamed green beans?

They are rich in Vitamin C, Vitamin K, potassium, and dietary fiber.

How long should I steam green beans?

Steam for about 5-7 minutes until tender but still crisp.

Do green beans have protein?

Yes, they contain about 2.4 grams of protein per 100 grams.

Are green beans good for weight loss?

Yes, their high fiber content helps you feel full longer, aiding in weight management.

Can I freeze steamed green beans?

Yes, they can be frozen for later use; blanch them before freezing for best results.

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Comparisons
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Nutrients
Protein in Steamed Green Bean Calories in Steamed Green Bean Vitamin-c in Steamed Green Bean Magnesium in Steamed Green Bean
Featured Guides
Health Benefits of Steamed Green Bean Healthy Recipes with Steamed Green Bean