Green beans also called string beans are among my favorite tasting beans. When string beans are immature in growth and particularly tender to eat they are called Haricot Vert by the French.  But American or French, I suspect there isn’t a bean or pea I don’t like although there are so many worldwide one can never be certain. Travels abroad visiting farmer’s markets in Colombia, Greece, Italy, India, and Mexico reveal beans that may surprise you. Further the hardy nature of peas and beans help explain why they have survived throughout time. In fact, farmers are often busy planting over the frigid Christmas holidays which leaves most of us wondering how it’s possible for seeds to remain alive. But they do survive  and come again each season.

Green Beans are a favorite throughout the world. They are made up of small seeds encased in long pods. Because beans are harvested while still young, the green pods are tender and edible. Green beans are available year-round with a peak season of May to October. They grow on vines or as bushes. If you are buying them, look for green beans that are loose rather than in packages so you can pick the freshest ones. They should be crisp and bright green, without blemishes or signs of wilting. And you will want to choose beans that are of similar size. Although they taste best if used right away, green beans can be refrigerated in a sealed plastic bag for up to five days.
As members of the legume family, peas and beans are among the third largest family in the vegetable kingdom behind the vanilla bean and the sunflower family. Further we have learned that legumes contain many extraordinary attributes such as being high in nutrition as an anti-oxidant, an anti-inflammatory, and as a cardiovascular benefit. Green beans in particular may also be a helpful food for providing us with the mineral silicon which is very important for bone health and for healthy formation of connective tissue.

In fact, beans are noteworthy for being among the oldest cultivated plants that have replaced meat and nurtured people throughout history. Further they contain low to moderate GLI numbers (Glycemic Indices) while containing a lot of protein, vitamins, minerals and fiber.

Given the appreciation beans hold for people all over the world, I thought it might be fun to take a closer look at recipes enjoyed by others as well as more familiar versions. I have included one from the Middle East, a second from the Sub continent, India, a third from Japan, and a fourth, American version that may be more familiar to us but is lower in sodium and fat. I know them all to be delicious. Enjoy them throughout the year.

Recipe #1
Indian Green Beans ( “Guferati” )
Serves 4-6
4 cups fresh green beans, trimmed and cut into 1 inch pieces
1/4 cup vegetable oil
1 tablespoon black mustard seed
4 cloves garlic, finely chopped
1 dried red chile pepper or 1 tsp crushed
1/2 teaspoon sea salt
fresh black pepper, ground to taste
Directions
Bring a large pot of water to a boil. Place the green beans in the pot, and cook briefly, removing after 3 to 4 minutes. Drain, and rinse with cold water.
Heat the oil in a skillet or in the same pot over medium heat. Stir in the mustard seed and garlic, and cook until golden brown. Mix in the chile pepper. Place the green beans in the skillet/pot, and season with salt and sugar. Cook and stir 8 minutes, or until tender. Season with pepper to serve.

Recipe #2 Syrian Green Beans
4 cups fresh cut green beans, cut 1 inch long
Sea salt to taste
2 cloves garlic, minced
¼ cup chopped fresh cilantro
Directions
Wash the green beans well and rinse in a colander. Without drying them, place the green beans into a large pot, and drizzle with olive oil. Season with salt to taste, and put the lid on the pot. Cook over medium-high heat, stirring occasionally, until beans are cooked to your desired doneness. Syrians like it cooked until the green beans are turning brownish in color. The idea is not to sauté them, but to let them steam in their own moisture which also retains more nutrients. Add cilantro and garlic to the beans, and continue to cook just until the cilantro has started to wilt. Eat as a main course by scooping up with warm pita bread and humus or serve as a side dish.

Recipe #3 Japanese Green Beans with Sesame Seeds Ingredients
4 servings
1 tablespoon vegetable oil
1½ teaspoons sesame oil
2 tbsp cilantro, chopped
1 pound fresh green beans, washed
1 tablespoon soy sauce, low salt
1 tablespoon toasted sesame seeds
2 tbsp cilantro or flat leaf parsley
Directions
1- Heat a large skillet over medium heat.
2- When the skillet is hot, pour in vegetable and sesame oils, and heat for 2 minutes; trim the ends, then place whole green beans into the skillet.
2- Stir the beans to coat with oils. Cook until the beans are bright green and slightly browned in spots, about 10 minutes.
3- Remove from heat, and stir in soy sauce; cover, and let sit about 5 minutes. Transfer to a serving platter, and sprinkle with toasted sesame seeds and chopped cilantro or flat leaf parsley.

Recipe #4 Healthy Vegetarian Green Bean Casserole ( without the bacon, onion powder, and sodium in store bought soup) Serves 6
Ingredients
1 large onion, cutting half diced and half pureed in a blender
½ cup chopped crimini mushrooms
½ cup heavy cream
¼ cup milk (2% fat)
¼ cup Italian breadcrumbs
½ teaspoon ground black pepper
3 teaspoons reduced-sodium soy sauce
4 cups cut fresh green beans
2 tablespoons crushed French’s French Fried Onions ( or make your own carmelized version)
Directions
1- Combine the heavy cream, the 2% milk, breadcrumbs, mushrooms, diced and pureed onion, black pepper, soy sauce and green beans in a 1 1/2-quart casserole.
2- Bake at 350°F. for 25 minutes or until the mixture is hot and bubbling. Stir the bean mixture.
3- Top with French Fried onions. Bake for 5 minutes or until the onions are golden brown.