Don’t let the name fool you—yes, green beans are green most of the time. But these nutritious vegetables can come in other colors too, including yellow, white, and purple. They’re also sometimes known as string beans or French beans. But no matter what color they are or what name they’re going by, these beans deliver some serious health benefits.
Plus, they’re versatile, which is why they feature prominently in all kinds of global cuisine. In America, they were a staple among Indigenous tribes and are still a popular side dish on U.S. dinner tables. They are equally popular in the United Kingdom, France, and other parts of Europe, as well as countries in Asia and Africa. In short, you can find green beans in dishes all over the world.
Green beans are great because they’re easy to grow, and they’re often harvested slightly before full maturation, which explains why they are so crunchy in their raw form. While there’s nothing wrong with enjoying them raw (hint: add them to your next crudité platter and eat them with hummus or ranch dip), some sensitive stomachs may have trouble breaking them down—in this case, it’s best to have them cooked.
Thanks to their high fiber content, green beans are considered a low-glycemic food, so you don’t have to worry about a sudden blood sugar crash after eating them. Green beans have twice the plant-based iron that you would find in spinach. Iron is necessary for transporting oxygen to every cell in your body, and someone who is deficient in iron can become anemic. Green beans are a great vegetable source of iron for vegetarians and vegans—eat them with a source of vitamin C, such as bell peppers, to boost iron absorption.
You can also count on green beans to help keep you healthy all throughout your life because they’re packed with antioxidants, which fight oxidation and free radical damage that can lead to cancer. Green beans are especially rich in carotenoids, a type of antioxidant that staves off macular degeneration.
When you’re selecting green beans, keep an eye out for beans that are long and firm—ideally, you want something that is stiff enough that it will snap easily rather than anything limp or pliable. When you bring home your green beans, keep them in the crisper drawer of your fridge. Don’t wash them until you’re ready to use them.
If you’re not able to eat your green beans within four to five days, consider freezing them to extend their storage life. Steam them quickly for about three minutes, then soak them in cold water to allow them to cool. Place them in a freezer-safe container and store in your freezer for six months to a year.
And while roasted green beans with olive oil, salt, and pepper will practically always be a hit, here are several other creative sides you can prepare to impress anyone at your table:
Cranberry-Walnut Green Bean Salad
Ingredients:
- 1 pound green beans, trimmed and halved
- 2 tablespoons extra virgin olive oil
- 2 cloves garlic, minced
- 1/4 cup candied walnuts
- 1/4 cup dried cranberries
- 1 cup feta cheese, crumbled
- 1 teaspoon lemon juice
- 1 teaspoon salt
- teaspoon rosemary
Bring a large pot of water to a rolling boil over high heat. Set green beans in the water and boil for up to five minutes. Green beans should be slightly tender but still crisp. Drain the green beans and rinse with cold water. Set a large skillet over medium heat and warm the olive oil. Add garlic and rosemary, followed by the green beans. Allow the green beans to heat for about a minute, then remove from the heat. Toss with lemon juice, followed by walnuts, cranberries, and feta. Finish with salt and serve warm.
Green Beans with Onions and Almonds
Ingredients:
- 1 pound green beans
- 1 large onion, sliced
- 1 tablespoon plus 2 tablespoons extra virgin olive oil
- 2 tablespoons vegetable broth
- cup slivered almonds, toasted
Heat 1 tablespoon olive oil in a skillet over medium heat and add sliced onion. Allow the onion to brown as you stir occasionally for 15 to 20 minutes. Add vegetable broth and turn the heat to low, allowing to simmer. Bring a pot of water to boil and blanch the green beans by immersing for 2–3 minutes. Drain and rinse with cold water. Transfer the blanched green beans to the onions and vegetable broth. Combine and allow to heat for approximately five minutes. Add 1 tablespoon olive oil and stir well. Toss in slivered almonds. Season with salt and pepper to taste.
