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Green Bean
Vegetables
Nutri-ScoreA

Green Bean

Phaseolus vulgaris

Clinical Encyclopedia

Green beans are a low-calorie vegetable rich in vitamins and minerals, particularly Vitamin C and K. They are known for their crisp texture and are often used in various culinary dishes.

Scientific NamePhaseolus vulgaris
Region of OriginCentral and South America
Popular Comparisons:
Green Bean VS Acorn SquashGreen Bean VS Adria Blue PotatoesGreen Bean VS Air PotatoGreen Bean VS GarlicGreen Bean VS AlexandersGreen Bean VS Aloe Vera

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories31 kcal
Water
90.7%
Fiber3.4g
Total9.1g
Protein
1.8g(20%)
Fats
0.2g(2%)
Carbohydrates
7.1g(78%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓Rich in antioxidants, green beans help combat oxidative stress and may reduce the risk of chronic diseases.
✓High fiber content aids in digestion and promotes a healthy gut microbiome.
✓Low glycemic index makes them suitable for blood sugar management.
✓Contains essential vitamins and minerals that support overall health and immune function.

Possible Risks & Side Effects

!Excessive consumption may lead to digestive discomfort due to high fiber content.
!Raw green beans contain lectins which can be harmful in large amounts; cooking reduces this risk.

How to Prepare & Consume

Best enjoyed steamed or sautéed to retain nutrients. Avoid overcooking to preserve their vibrant color and crunch.

Smart Selection & Storage

How to Select

Choose bright green, firm beans with no blemishes or soft spots. Avoid beans that appear wilted or have brown spots.

How to Store

Store in a plastic bag in the refrigerator. Do not wash until ready to use to prevent spoilage.

Myths vs Realities

MythGreen beans are not nutritious.+
RealityGreen beans are packed with vitamins, minerals, and antioxidants, making them a healthy choice.
MythYou can only eat green beans cooked.+
RealityWhile they are often cooked, green beans can also be eaten raw in salads.
MythAll green beans are the same.+
RealityThere are various types of green beans, including snap beans and wax beans, each with unique flavors and textures.

Healthy Recipes

Garlic Lemon Green Bean Stir-Fry

A quick and vibrant stir-fry featuring fresh green beans sautéed with garlic and zesty lemon for a refreshing side dish.

Ingredients
  • 500g fresh green beans, trimmed
  • 3 cloves garlic, minced
  • 1 lemon, juiced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Heat olive oil in a large skillet over medium heat.
  2. 2. Add minced garlic and sauté until fragrant, about 1 minute.
  3. 3. Add green beans, salt, and pepper, and stir-fry for 5-7 minutes until tender-crisp. Drizzle with lemon juice before serving.

Green Bean and Quinoa Salad

A nutritious salad combining green beans, quinoa, and cherry tomatoes, dressed in a light vinaigrette for a perfect lunch or side dish.

Ingredients
  • 200g green beans, blanched
  • 150g cooked quinoa
  • 100g cherry tomatoes, halved
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine blanched green beans, cooked quinoa, and cherry tomatoes.
  2. 2. In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss gently, and serve chilled.

Spicy Green Bean Tacos

These vegetarian tacos feature sautéed green beans with spices, served in corn tortillas for a healthy twist on taco night.

Ingredients
  • 300g green beans, chopped
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 4 corn tortillas
  • 1 avocado, sliced
  • Fresh cilantro for garnish
Instructions
  1. 1. In a skillet, heat a little oil and sauté chopped green beans with chili powder and cumin until tender.
  2. 2. Warm corn tortillas in a separate pan or microwave.
  3. 3. Fill each tortilla with the spicy green beans and top with avocado slices and cilantro before serving.

Green Bean and Almond Salad

A crunchy salad featuring blanched green beans and toasted almonds, drizzled with a sesame dressing for added flavor.

Ingredients
  • 250g green beans, blanched
  • 50g slivered almonds, toasted
  • 2 tablespoons sesame oil
  • 1 tablespoon soy sauce
  • 1 tablespoon rice vinegar
Instructions
  1. 1. In a bowl, combine blanched green beans and toasted almonds.
  2. 2. In a separate bowl, whisk together sesame oil, soy sauce, and rice vinegar.
  3. 3. Pour the dressing over the salad, toss well, and serve immediately.

Green Bean and Chickpea Curry

A hearty and flavorful curry made with green beans and chickpeas, simmered in coconut milk and spices for a satisfying meal.

Ingredients
  • 200g green beans, trimmed
  • 400g canned chickpeas, drained
  • 400ml coconut milk
  • 1 tablespoon curry powder
  • 1 onion, chopped
  • 2 tablespoons olive oil
Instructions
  1. 1. In a pot, heat olive oil and sauté chopped onion until translucent.
  2. 2. Add curry powder and stir for 1 minute, then add green beans and chickpeas.
  3. 3. Pour in coconut milk, bring to a simmer, and cook for 15 minutes until green beans are tender.

Green Bean and Feta Cheese Frittata

A protein-packed frittata featuring green beans and feta cheese, perfect for breakfast or brunch.

Ingredients
  • 200g green beans, chopped
  • 6 eggs
  • 100g feta cheese, crumbled
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 180°C (350°F).
  2. 2. In an oven-safe skillet, heat olive oil and sauté chopped green beans until tender.
  3. 3. Whisk eggs, season with salt and pepper, then pour over the green beans. Sprinkle feta cheese on top and bake for 20-25 minutes until set.

Green Bean and Tomato Bake

A simple baked dish combining green beans and tomatoes, topped with breadcrumbs for a crunchy finish.

Ingredients
  • 300g green beans, trimmed
  • 200g cherry tomatoes, halved
  • 50g whole wheat breadcrumbs
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 200°C (400°F).
  2. 2. In a baking dish, combine green beans and cherry tomatoes, drizzle with olive oil, and season with salt and pepper.
  3. 3. Sprinkle breadcrumbs on top and bake for 20-25 minutes until golden.

Green Bean and Mushroom Risotto

A creamy risotto featuring green beans and mushrooms, made with arborio rice for a comforting, healthy dish.

Ingredients
  • 200g green beans, chopped
  • 150g arborio rice
  • 1 onion, chopped
  • 1 liter vegetable broth
  • 150g mushrooms, sliced
  • 2 tablespoons olive oil
Instructions
  1. 1. In a pot, heat olive oil and sauté onion until translucent.
  2. 2. Add arborio rice and stir for 2 minutes, then gradually add vegetable broth, stirring frequently.
  3. 3. After 15 minutes, add chopped green beans and mushrooms, and cook until rice is creamy and al dente.

Sesame Green Bean Noodles

A delicious noodle dish featuring green beans tossed in a sesame sauce, perfect for a quick and healthy dinner.

Ingredients
  • 200g green beans, trimmed
  • 200g whole grain noodles
  • 2 tablespoons sesame oil
  • 1 tablespoon soy sauce
  • 1 tablespoon sesame seeds
Instructions
  1. 1. Cook whole grain noodles according to package instructions, adding green beans for the last 3 minutes.
  2. 2. Drain and toss with sesame oil and soy sauce.
  3. 3. Sprinkle with sesame seeds before serving.

Green Bean and Sweet Potato Mash

A nutritious mash made with green beans and sweet potatoes, providing a colorful and flavorful side dish.

Ingredients
  • 300g sweet potatoes, peeled and cubed
  • 200g green beans, trimmed
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Boil sweet potatoes until tender, about 15 minutes, then add green beans and cook for an additional 5 minutes.
  2. 2. Drain and mash together with olive oil, salt, and pepper until smooth.

Frequently Asked Questions (FAQ)

Are green beans healthy?

Yes, green beans are low in calories and high in vitamins, minerals, and fiber, making them a nutritious addition to any diet.

Can you eat green beans raw?

Yes, but they are best consumed cooked to reduce lectins and enhance digestibility.

How should green beans be stored?

Store fresh green beans in a plastic bag in the refrigerator for up to a week.

What are the health benefits of green beans?

They provide antioxidants, support digestive health, and help regulate blood sugar levels.

How do you prepare green beans?

Wash, trim the ends, and cook by steaming, boiling, or sautéing.

Can green beans help with weight loss?

Yes, their low calorie and high fiber content can help you feel full and satisfied.

Are there any side effects of eating green beans?

In moderation, they are safe; however, excessive consumption may cause gas or bloating.

What nutrients are found in green beans?

They are rich in vitamins A, C, K, and minerals like potassium and magnesium.

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Comparisons
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Nutrients
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Featured Guides
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