Native to America, the green bean is a remarkable nutrient reserve for the organism. Concentrated in fiber, vitamins and minerals, it is delicious and full of health benefits. The only regret is that it is too often shunned by children. What a pity !
With 24,000 tonnes per year, France is the leading producer of fresh green beans in Europe. It is saying all the good that we think of this summer vegetable exceptional! Indeed, we will see that the health benefits of green beans can not be counted only on the fingers of one hand …
Regular consumption of green beans helps prevent osteoporosis. The vitamin K present in this vegetable helps limit the development of this fragile bone disease which causes fractures, especially in the event of a deficiency. To avoid this, we increase the content of this nutrient in our body by consuming green beans which are rich in it. The green bean guarantees strong bones.
Green bean: Identity card
- Vernacular name: bean, green bean
- Scientific name: Phaseolus Vulgaris. THE
- Family: fabaceae
- Season: July to September
- Producing countries: India, United States, Brazil, China
- Varieties: tenderloin bean, snap bean, snap bean
The benefits of green beans in computer graphics
Find out more about the advantages of green beans
Green beans contain potassium, essential for blood circulation, and are rich in iron and vitamins (especially folate and vitamin C). They are distinguished from other vegetables by a low content of sugars (3 g / 100 g), lipids (0.2 g / 100 g) and a real richness in fiber (4 g / 100 g).
We especially know 3 varieties of green beans:
- The fillet beans, a deep green and belonging to the class of extra fine beans.
- The snap beans which are harvested when ripe and generally yellow in color.
- The filet-mangetout beans, developed by the food industry, to combine the strengths of the two previous varieties: finer, longer green beans with fewer threads.
The other benefits of green beans
The health benefits of green beans are multiple:
- Rich in fiber, green beans promotes transit, helps prevent constipation and the risk of later developing colorectal cancer.
- It’s a perfect slimming ally, it soothes hunger by its satiating effect and is ideal for diets because it is low in calories.
- The green bean is precious to the heart. It helps limit cardiovascular disease thanks to its composition of soluble and non-soluble fibers.
- It allows to regulate blood sugar and treat type 2 diabetes.
- Its potassium content plays an important role in blood circulation.
- The green bean would also make it possible to fight against osteoarthritis.
- Her rich in iron and vitamins helps to stay in shape.
How to choose your green beans, store them and eat them?
For choose the right green bean, you have to look and touch. It is preferred thin, long, firm without spot and uniform in color. It must be cool; if this is the case it breaks easily when you bend it and you can see a drop of water beading where you broke the pod.
We also ensure pay attention to its origin. In summer, we prefer the green beans produced in France. In case of doubt, we do not hesitate to seek advice from our market gardener.
We keep the green beans in the refrigerator crisper. To keep them longer, they are slightly moistened. If they are fresh, they can be kept for 3 to 4 days.
It is by cooking it, in water or steam, that the green bean reveals its flavors. We can use both hot and cold, in a salad, in a small vegetable box, with cream or even in a soup.
The green beans are cooked for 15 to 20 minutes with salted water; or 10 to 15 minutes steaming in a pressure cooker or pressure cooker. Then, it is immersed in ice water at the end of cooking. It thus retains its soft green color, because cold water fixes the chlorophyll. You can eat it hot or cold, in a salad, in a small vegetable box, or brown it in a pan.
Baked green beans recipe
Ingredients for 4 persons :
- 500 g green beans
- 150 g white ham
- 125 g yogurt
- 50 g of pancetta
- 50 g grated Parmesan
- 3 eggs
- 1 garlic clove (optional)
- 1 onion
- 30g butter
- Pepper
- Salt
Preperation :
- Peel, wash and blanch the green beans.
- Then cut the pancetta into small cubes, then brown them with garlic and onion in the butter.
- Add the beans, then let them simmer, before incorporating the ham previously cut into strips.
- Then we cook everything for 2 minutes, then pour into a buttered oven dish.
- Beat the eggs in a bowl, then incorporate a handful of grated Parmesan, yogurt, salt and pepper. And, we mix everything well.
- Finally, coat the beans with this preparation, sprinkle with the rest of the Parmesan and pass the dish for 10 min in the oven preheated to 200 ° C (thermostat 6/7).
- We serve hot.
Do you know of any other benefits of green beans or other green bean recipes? Tell us in the comments.
