Everyone loves a fresh, green bean, don’t they? Look around the Farmers Market and you will find baskets full of this member of the legume family that come in green, yellow or purple colors. And don’t be confused when you hear them called snap, string, pole, wax, Italian Pole or Romano beans; they are all types of green beans.
There are more than 130 varieties of green beans, and they come in various colors and shapes. Snap beans are fresh green or wax beans that “snap” when you break them into pieces. Green beans fall into two categories — either bush or pole beans — based on how they grow. Pole beans need support to grow and bush beans can grow without support. Wax beans are yellow colored green beans. String beans are older varieties that have a fibrous “string” you need to pull off the spine and Italian Pole/Romano beans are a wider, flat green bean with a creamy flavor that are either a pale creamy yellow or green with a flattish pod that has seed bumps. Purple wax beans will turn green when cooked.
The exterior of a green bean is an edible pod and the little “seeds” inside are immature beans, which make them a good source of fiber. Green beans have only 31 calories in a 1 cup serving and are a rich source of vitamins A, C and K, and folic acid. Green beans have several other vitamins that contribute to healthy eyes and bones. They actually contain the same pigments that give vegetables their red, yellow and orange colors called carotenoids (antioxidants) so you have a rainbow on your plate all in one vegetable!
When purchasing fresh green beans, choose beans that are crisp and bright green in color. If you can see a noticeable bulge of a developing bean, the pod is over-mature and should be shelled if a bush bean. Store, unwashed in a plastic bag in the refrigerator for up to 3 days. Do not wash until you’re ready to eat, as damp beans will develop black spots and rot quickly.
Green beans can be canned, frozen or dehydrated. Frozen green beans will give you the least nutrient loss, are low in sodium and have the “freshest” flavor. To freeze at home, blanch green beans for 3 minutes in boiling water, drop into ice water, pat dry and put in a freezer bag. When home canning, they must be processed in a pressure canner for safety using an approved, tested recipe, as they are a low-acid food. For dehydrating instructions, see WSU Extension Publication PNW397 (https://s3.wp.wsu.edu/uploads/sites/2079/2014/04/PNW0397.pdf).
Green beans pair beautifully with virtually any cooking style or cuisine and can be eaten whole or snapped. Some of my favorite ways of eating them are:
• Raw when smaller and freshly picked as a snack alone or dipped in hummus or by adding them to any salad for a delicious crunch.
• Steam lightly and toss with dill, a touch of garlic and a hint of olive oil.
• Roast with garlic cloves and sliced onions by tossing with a dash of olive oil, rosemary, and salt and pepper, roast at 425 degrees for 20 to 25 minutes, stirring halfway through.
• Steam lightly and toss with pecans or walnuts, dried cranberries and a touch of balsamic vinegar.
1 pound = 3 cups snapped
1.5-2 pounds = 1 quart canned or 2 pints frozen
1 bushel = 15 to 20 quarts, canned
1 bushel = 30 to 45 pints frozen
1 bushel = 30 pounds
For additional green bean recipes and serving suggestions, check out Chef Scotty’s Market Fresh Recipes at http://extension.wsu.edu/clark/?p=8163. The FINI Fresh Match program provides help to SNAP consumers to purchase more fruits and vegetables at local farmers markets. Find out more at www.clark.wa.gov/public-health/snap-farmers-markets.
Vicki Ivy is a Clark County WSU Extension Master Food Preserver. For additional recipes, food preservation and food safety information visit http://extension.wsu.edu/clark/?p=1134 Have questions? Call MFP Helpline: 360-397-6060 ext. 5366 or join Facebook Discussion Group “WSU Home Food Preservers – Clark County.”
