Browse Recipes

What to Know About Green Beans by Emily Weeks, RDN, LD

Ver blog en español

Green beans, also called string beans, are one of the most popular vegetables in the U.S. They’re a delicious side dish that appears at family get-togethers, holidays, and weeknight dinners. Whether they’re sautéed, steamed, blanched, canned, or frozen, green beans are a delicious and healthy choice.

What to Know About Green Beans

Nutritional Benefits of Green Beans

One cup of green beans packs a mighty nutritional punch. One cup of green beans has four grams of fiber, most of which is soluble fiber. This type of fiber can help to lower LDL cholesterol (“unhealthy” cholesterol) and blood pressure. Green beans are also a good source of vitamin A and C. Vitamin C is an antioxidant that helps the immune system function and protects skin. Vitamin A is important for skin health, vision, and our immune system.
 
Green beans are also a good source of manganese, which helps support our metabolism, bone health, and wound healing. Also low in carbohydrates, green beans are an excellent choice for those who are trying to lower their blood glucose (blood sugar).
 

Choosing Green Beans at the Grocery Store

Green beans can be found fresh, canned, or frozen. Fresh and frozen green beans are the slightly healthier choice, as these options usually don’t contain added sodium. Canned green beans are usually packed with salt, unless you purchase cans that are labeled “no salt added.” If you purchase beans canned with salt, rinse them under cool water to remove some of the salt. When shopping for fresh green beans, be sure they are bright green and without blemishes. They should be firm to the touch and not flimsy or slimy. Store fresh green beans in a plastic bag in the fridge for up to one week.
 
Frozen green beans are a convenient option for most, as they will last for a very long time in the freezer. They come in a variety of cuts—whole, French, sliced.
 

How to Prepare Green Beans

 
Some brands of frozen green beans can be steamed in the bag, or you can sauté them in oil and your favorite herbs and spices for an even more delicious side dish. Simply heat olive oil in a skillet along with garlic and onion or shallots, then add the frozen green beans. Stir frequently until green beans soften. Season with a pinch of salt and pepper.
 
Raw green beans make a great snack, especially when dipped in hummus or dill yogurt dip.
 
Add green beans to your favorite salad by blanching them (putting them in boiling water and cooling in ice water) before tossing with the other vegetables and dressing. Roasted green beans are delicious covered in freshly grated parmesan cheese. A classic pairing of balsamic vinegar and tomatoes tastes great tossed with crisp-tender green beans.

Green Bean Recipes
 
Get inspired with these green bean recipes:
 
Green Beans with Cranberries and Hazelnuts
Red Onion Green Beans
Green Beans with Mushroom and Onions
Parmesan Lemon Crusted Flounder with Green Beans Amandine
Dinner Sides Snacks Vegan Vegetarian Veggie Rich

Related Articles

  • Benefits of Frozen Fruits and Vegetables

    Benefits of Frozen Fruits and Vegetables

    Depending on where you live, you may not always have access to fresh produce. Even if your favorite fresh fruits and veggies are at the store, they may be more expensive during their off-season. For this and many more reasons, you should take advantage of frozen produce.

  • Ways to Eat Winter Squash

    Ways to Eat Winter Squash

    The winter squash. Is there a vegetable that is more representative of cool weather comfort food? There are dozens upon dozens of richly colored, oddly shaped varieties to choose from, depending on where you live and where you shop. And, speaking of shopping, one of the benefits of buying winter squash is how hearty they are. You can enjoy them the day you bring them home or they can hang around for weeks, protected by their skin from going bad.

  • Top 7 Veggies You Should Be Eating and Why

    Top 7 Veggies You Should Be Eating and Why

    We’ve all been told to eat our veggies from a young age. That’s because vegetables are nutrient dense and can help protect your health and reduce your risk of developing chronic health conditions. As a person living with diabetes, there are seven stellar picks that offer bonus benefits. Plan to fill half of every mealtime plate or bowl with non-starchy veggies by regularly enjoying these winners.

  • Everything You Need to Know About Radishes

    Everything You Need to Know About Radishes

    The radish is a powerhouse vegetable that packs a ton of flavor and nutrition into a tiny package. Whether you slice them thin and add them to your favorite salad or use them as a crunchy garnish for your tacos, radishes bring a fun and vibrant pop of color and texture to any dish. They’re also low in carbohydrates and high in fiber and vitamin C.

  • 10 Ways to Reimagine Your Favorite Idaho Potato Dishes

    10 Ways to Reimagine Your Favorite Idaho Potato Dishes

    Potatoes are a staple in American cuisine, from the classic mashed potatoes to loaded baked potatoes. But have you ever thought of reimagining your favorite Idaho potato dishes? With a little creativity and experimentation, here are 10 ways you can turn your classic potato dishes into something new and exciting.

  • What’s in Season: Spinach

    What’s in Season: Spinach

    Considered a superstar food, spinach is one of the healthiest and most versatile vegetables. It’s so dense in nutrients and antioxidants, that spinach can help reduce the risk of heart disease, cancer, and diabetes. If that’s not enough to convince you to add a Popeye-sized serving of spinach to your diabetes-friendly diet, keep reading to learn more about the benefits of this leafy green veggie.

Recommended for You