Yellow and Green Beans
Green and yellow beans are high in fiber and other nutrients. One cup of beans provides 12% of the daily fiber requirements, 27% of daily vitamin C requirements and 18% of daily vitamin K requirements. Beans also contain smaller amounts of potassium, iron, vitamin B6 and magnesium. Beans are also low in sugar, sodium, and are cholesterol free.
500 g (1 pound) of fresh yellow or green beans costs around $3.50.
Preparation and General Cooking Instructions.
Green and yellow beans can be eaten steamed, sautéed, boiled, baked, or raw.
To prepare beans, wash thoroughly and cut-off tips. Beans can be left full-length or cut into 1 to 2-inch lengths.
- Boiling: put beans in pan of water with a pinch of salt, and boil until desired tenderness (5 to 10 mins depending on preference. Drain and serve with butter or drizzled with flavoured oil of choice.
- Steamed: put beans in steamer of preference (bamboo or metal) and steam until desired tenderness (5 to 10 mins)
- Baked: this works best when beans are tossed in a small amount of olive or vegetable oil and sprinkled with a bit of salt. Spread on baking sheet and bake in pre-heated, 425-degree oven for approx. 15 mins until desired tenderness
- Sautéed: add oil to a frying pan and sauté beans over medium heat until desired tenderness (approximately 5 to 10 mins). You can also add some garlic, onions, mushrooms, or even bacon, to jazz them up. Beans can also be added directly to stir fries and sautéed with other vegetables.
If making stews or soups, add raw beans to soup and cook with the other ingredients. Yellow and green beans can be combined with each other and other vegetables and served as a side dish or salad.
Check-out our recipe for Green Bean Mac and Cheese (additional recipes can be found at the end)!