Snap beans come in a wide range of varieties, ranging from ultra-thin French filet to meatier, wider wax and Italian-type beans. Nutritionally this early, fresh phase of the bean is not as high in protein as dried beans. However, its worthwhile amounts of vitamins A, B1, and B2, calcium, and potassium add to summer’s wealth of health.
How to Prepare:
Remove strings and stems of fresh beans before cooking. Beans retain more nutrients when cooked uncut.
How to Store:
Refrigerate fresh in a plastic bag, and use beans as soon as possible. Snap beans will keep quite well for up to a week. Fresh beans are easily frozen for long-term storage. Simply blanch in boiling water 2-3 minutes, rinse in cold water, drain, dry well, and pack into airtight containers.
How to Cook:
You can eat snap beans raw, steamed, or you can simmer them in boiling water for 5-10 minutes.
Information adapted from From Asparagus to Zucchini
Caramelized Spicy Green Beans
- 1 pound fresh haricots verts (tiny green beans)
- 2 tablespoons light brown sugar
- 1 tablespoon soy sauce
- 1/2 teaspoon dried crushed red pepper
- 1 medium-size red bell pepper, sliced
- 1/2 medium-size sweet onion, sliced
- 1 teaspoon peanut oil
- 3/4 teaspoon seasoned salt
Cook haricots verts in boiling salted water to cover 1 minute; drain. Plunge green beans into ice water to stop the cooking process; drain well, pressing between paper towels. Stir together brown sugar, soy sauce, and dried crushed red pepper. Sauté bell pepper, onion, and green beans in hot peanut oil in a large skillet over high heat 3 to 5 minutes or until beans look blistered. Sprinkle with seasoned salt. Remove from heat; add soy sauce mixture to green bean mixture, and stir to coat.
Recipe courtesy of Southern Living
Garlicky Green Beans With Pine Nuts
- 1-1/2 pounds green beans, trimmed
- 2 tablespoons olive oil
- 2 large cloves garlic, thinly sliced
- 1/3 cup (about 2 ounces) pine nuts
- kosher salt and pepper
Bring a large pot of salted water to a boil. Add the green beans and cook until just tender, 3 to 5 minutes. Meanwhile, heat the oil in a large skillet over medium heat. Add the garlic and cook, stirring, for 1 minute. Add the pine nuts and cook until golden brown, about 3 minutes. Drain the green beans and transfer to the skillet. Add 1/2 teaspoon salt and 1/4 teaspoon pepper and toss to coat. Transfer to a serving bowl.
Recipe courtesy of Real Simple
Spicy Pickled Green Beans
- 3/4 pound trimmed green beans
- 4 thinly sliced cloves garlic
- 2 cups white vinegar
- 2 tablespoons coarse salt
- 1 tablespoon black peppercorns
- 2 teaspoons sugar
- 2 dried red chiles
Arrange green beans and garlic in clean glass jars. In a saucepan, bring vinegar, salt, peppercorns, sugar, and chiles to a boil. Carefully pour mixture into jars, secure lids, and let cool to room temperature.
Recipe courtesy of Martha Stewart
New Green Bean Casserole
- 3 lb. green beans
- 4 large shallots
- 1 tbsp. olive oil
- 1-1/2 c. coarse fresh bread crumbs
- 1 tsp. fresh thyme leaves
- 1/4 tsp. salt
- 1/4 tsp. pepper
- 3 c. lowfat 1% milk
- 3 tbsp. margarine or butter
- 1/4 c. all-purpose flour
- 1/8 tsp. freshly ground nutmeg
- 1/2 c. freshly grated parmesan cheese
Preheat oven to 350 degrees. Heat covered 8-quart saucepot of salted water to boiling on high. Add beans and cook, uncovered, 6 minutes or until bright green and just tender. Drain well and transfer to shallow 3-quart glass or ceramic baking dish. Meanwhile, finely chop 2 shallots. Thinly slice remaining shallots; set aside. In 12-in. skillet, heat oil on medium until hot. Add chopped shallots and cook 4 to 7 minutes or until browned and tender, stirring occasionally. Add bread crumbs and cook 2 minutes or until dry and golden, stirring. Transfer mixture to large bowl. Stir in thyme, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper. In microwave-safe measuring cup, microwave milk on high 4 minutes or until milk is warm.
Meanwhile, in same 12-in. skillet, melt margarine on medium. Add sliced shallots and cook 5 minutes or until golden brown and tender, stirring occasionally. Add flour and cook 2 minutes, stirring. Gradually pour milk into flour mixture in slow, steady stream, stirring constantly; heat to boiling, stirring. Stir 2 minutes longer or until thickened (mixture should have the consistency of heavy cream). Stir in nutmeg, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper. Pour sauce over green beans; gently stir until green beans are evenly coated. Stir parmesan cheese into bread crumb mixture; spread evenly over green bean mixture in casserole. Bake casserole 30 minutes or until bread crumbs are golden brown and sauce is bubbling.
Recipe courtesy of Delish
Tempeh and Green Bean Stir-Fry with Peanut Sauce
- 1/4 cup water
- 1 tablespoon brown sugar
- 3 tablespoons natural-style, chunky peanut butter
- 1 teaspoon Sriracha (hot chile sauce)
- 1 teaspoon lower-sodium soy sauce
- 2 teaspoons brown sugar
- 5 teaspoons lower-sodium soy sauce
- 1 teaspoon Sriracha
- 4 garlic cloves, chopped
- 1 tablespoon plus 2 teaspoons sesame oil, divided
- 1 (8-ounce) package organic tempeh, cut into 1/3-inch strips
- 2 cups thinly sliced carrot
- 1 cup (2-inch) strips red bell pepper
- 1 pound green beans, trimmed
- 1/2 cup water
- 3/4 cup thinly sliced green onions, divided
- 6 ounces mung bean sprouts
To prepare peanut sauce, combine 1/4 cup water, 1 tablespoon brown sugar, 3 tablespoons peanut butter, 1 teaspoon Sriracha, and 1 teaspoon soy sauce in a medium bowl, stirring well with a whisk. Set aside. To prepare stir-fry, combine 2 teaspoons sugar, 5 teaspoons soy sauce, 1 teaspoon Sriracha, and garlic in a small bowl, stirring with a whisk. Heat a large heavy skillet over medium-high heat. Add 1 tablespoon sesame oil to pan, swirling to coat. Add tempeh and half of soy sauce mixture; stir-fry for 5 minutes or until tempeh is golden brown. Remove tempeh mixture from pan, and keep warm. Add remaining 2 teaspoons oil to pan, swirling to coat. Add carrot, bell pepper, and green beans to pan; stir-fry 3 minutes. Add 1/2 cup water; reduce heat to medium. Cover and simmer for 5 minutes or until beans are crisp-tender. Stir in remaining half of soy sauce mixture, tempeh mixture, half of onions, and bean sprouts; cook for 2 minutes or until sprouts are tender. Serve with peanut sauce and remaining half of onions.
Recipe courtesy of Cooking Light