|Nutritional Guidelines (per serving)|
|Servings: 4 portions (4 servings)|
|Amount per serving|
|% Daily Value*|
|Total Fat 6g||8%|
|Saturated Fat 1g||4%|
|Total Carbohydrate 42g||15%|
|Dietary Fiber 13g||45%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Fresh green beans, also known as string beans and snap beans, make a colorful, delicious side to many main dishes. They can be boiled or steamed and then sautéed with lots of garlic and seasoned to taste with salt, pepper, cumin, and cayenne for Moroccan flair.
- 1 pound fresh green beans
- 1 to 2 tablespoons butter (or olive oil)
- 2 to 4 small cloves garlic (pressed or very finely chopped)
- Dash salt
- Dash black pepper
- Dash cumin
- Pinch cayenne pepper
- Optional: 2 tablespoons fresh parsley (chopped)
Gather the ingredients.
Trim or snap off the ends from the green beans, removing any stringy fibers which may run the length of the bean. Not all beans will have this fiber. If the beans are excessively long, they can be cut or broken in half for easier eating.
Wash and drain the beans.
Boil or steam the beans just until crisp-tender, about 5 to 7 minutes.
If boiling, drain and submerge the beans in an ice-water bath for a minute or two, and drain again.
Melt the butter or heat the olive oil in a sauté pan or skillet over medium-low heat. Add the garlic and sauté just for 1 minute until fragrant; do not burn.
Add the green beans to the pan and season to taste with salt, black pepper, cumin, and cayenne pepper. Toss gently and cook just until the beans are heated through.
If using parsley, gently stir it in and sprinkle over the top as a garnish.
- Add 1 tablespoon lemon zest along with the optional parsley.
- Toss cooked green beans with 1 tablespoon grated Parmesan cheese.
- Add 1/4 cup toasted sliced or slivered almonds along with the optional parsley.
- If boiling the green beans, use half chicken broth and half water in place of all water.
How to Select Green Beans
When buying green beans, choose brightly colored, unblemished ones. Beans that look dull or have brown spots are usually woody. Younger, thinner beans are preferable, as are beans that are firm enough to easily snap in half. If you're not cooking the beans right away, refrigerate them in a plastic bag with a paper towel inserted to absorb excess moisture.
Health Benefits of Green Beans
Green beans are low in calories and fat and contain no cholesterol. Plus they’re a good source of vitamins A, C, and K, folic acid, iron, and fiber.
Green beans contain a high amount of chlorophyll, which potentially can block the carcinogenic effects of highly charred meats.
A study conducted by Harvard Medical School revealed that consuming iron from plant sources like spinach, beans, pumpkin, and green beans might promote fertility in women of child-bearing age.
The vitamin K in green beans can help prevent bone fractures because it improves calcium absorption.
US Department of Agriculture. Food Data Central. Green beans. Updated April 1, 2019.
Chavarro J, Willett W, Skerrett P. The Fertility Diet: Groundbreaking Research Reveals Natural Ways to Boost Ovulation and Improve Your Chances of Getting Pregnant. McGraw Hill. 2007.