- Scientific name: Phaseolus vulgaris
- English name: Green Beans
- Other name: String Beans, Snap beans, French beans.
- Season: Available all year round, they are at its best and cheapest during their peak months of May to October. Canned and frozen green beans are available too.
Sitaw also known as green beans are one of the only few varieties of beans that are eaten fresh. Green beans are picked while still immature and the inner bean is just beginning to form. These bright green and crunchy beans are usually deep emerald green in color and come to a slight point at either end. Green beans range in size, but they usually average four inches in length. In comparison to the dried bean varieties, the green bean offers less protein and more fiber and other nutrients.
Green Beans Varieties:
- Baby French and Haricot are thinner and more tender than conventional long beans.
- Chinese long beans measures 12-14 inches in length and are prepared the same as regular green beans.
- Green beans are an alkaline vegetable; it is therefore beneficial for people who are acidic.
- Green Beans offer cardiovascular protection. The antioxidant in this vegetable helps to prevent cholesterol from becoming oxidized. Oxidized cholesterol is able to stick to and build up in blood vessel walls, where it can cause blocked arteries, heart attack or stroke.
- Green Beans can help lower high blood pressure.
- Green Beans can help prevent weakening of the bone.
- Green Beans fiber can help promote a healthy colon because of its ability to bind to cancer-causing toxins, removing them from the body before they can harm colon cells.
- Green Beans can help prevent DNA damage.
- Green beans have strong anti-inflammatory effects which make it effective in diseases where inflammation takes place, such as arthritis and asthma.
- Green bean is helpful for menstruating women and for people who are at risk of iron deficiency.
- Green Beans’ is an energy food.
- Green Beans’ is a diet food because it contains few calories.
- Green Beans’ is important for lactating women.
Nutrient Content: per 100g
- Vitamin E: 0.45mg
- Vitamin. B1 (Thiamin): 0.074mg
- Vitamin. B2 (Riboflavin): 0.097mg
- Vitamin. B3 (Niacin): 0.614mg
- Vitamin B6: 0.056mg
- Vitamin C: 9.7mg
- Calcium: 44mg
- Magnesium: 18mg
- Potassium: 46mg
- Sodium: 1mg
- Zinc: 0.25mg
- Iron: 0.65mg
- Copper: 0.057mg
- Protein: 1.89g
- Carbohydrates: 7.88g
- Fiber: 3.2g
- Fat: 0.28g
- Calories: 35
Preparing Green Beans: Just before using green beans, wash them under running water. Remove both ends of the beans by either snapping them off or cutting them with a knife.
Cooking Green Beans: Green beans should not be overcooked, because this destroys the nutrient content as well as the fresh green color.
Buying Tips: Good quality green beans will snap readily when broken. The most desirable are pods with immature seeds. They should be well formed, bright, fresh, young, and tender. Beans that have a dull appearance and whose seeds are half grown or larger should be avoided, as they will probably be tough or woody.
Recipe: Greek Potatoes and Green Beans