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 that I don’t like, although with there being so many worldwide, one can never be certain. Travels abroad visiting farmers markets in Colombia, Greece, Italy, India and Mexico reveal beans that may surprise you. Further, the hardy nature of peas and beans helps explain why they have survived throughout time. In fact, farmers are often busy planting over the frigid months of the year, which leaves most of us wondering how it’s possible for seeds to remain alive. But, they do and come again next season.
Green beans are a favorite throughout the world. They are comprised 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 from 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, antioxidants and anti-inflammatories, plus have cardiovascular benefits. 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 GI numbers (glycemic indices), while containing a lot of protein, vitamins, minerals and fiber.
Given the appreciation people hold for beans 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 India, a second from the Middle East, 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.
Guferati
Guferati
Indian Green Beans (“Guferati”)
Serves 4 to 6
4 cups fresh green beans, trimmed and cut into 1-inch pieces
¼ cup vegetable oil
1 tbsp black mustard seed
4 cloves garlic, finely chopped
1 dried red chili pepper or
1 tsp crushed
½ tsp sea salt
Freshly ground black pepper to taste
1. 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.
2. 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 chili pepper. Place the green beans in the skillet/pot, and season with salt. Cook and stir for 8 minutes or until tender. Season with pepper to serve.
Syrian green beans
Syrian green beans
Syrian Green Beans
4 cups fresh-cut green beans, cut 1-inch long
2 tbsp olive oil
Sea salt to taste
¼ cup fresh cilantro, chopped
2 cloves garlic, minced
Wash the green beans well and rinse in a colander. Without drying them, place the green beans in a large pot and drizzle with olive oil. Season with salt to taste and put the lid on the pot. Cook over medium to high heat, stirring occasionally, until beans are cooked to your desired doneness. Syrians like them 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 cooking, just until the cilantro has started to wilt. Eat as a main course by scooping up with warm pita bread and hummus, or serve as a side dish.
Japanese beans with sesame seeds
Japanese beans with sesame seeds
Japanese Green Beans with Sesame Seeds
4 servings
1 tbsp vegetable oil
1½ tsp sesame oil
1 lb fresh green beans, washed
1 tbsp reduced-sodium soy sauce
1 tbsp toasted sesame seeds
2 tbsp cilantro or flat-leaf parsley, chopped
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 green bean ends, then place whole beans in the skillet.
3. Stir the beans to coat with oils.
Cook for about 10 minutes, until beans are bright green and slightly browned in spots.
4. Remove from heat and stir in the soy sauce. Cover and let sit for about
5 minutes. Transfer to a serving
platter and sprinkle with toasted sesame seeds and chopped cilantro
or flat-leaf parsley.
Vegetarian green bean casserole
Vegetarian green bean casserole
Healthy Vegetarian Green Bean Casserole (minus the bacon, onion powder and sodium in store-bought soup)
Serves 6
½ cup heavy cream
¼ cup 2 percent milk
¼ cup Italian breadcrumbs
½ cup chopped crimini mushrooms
1 large onion, half diced and half pureed in a blender
½ tsp ground black pepper
3 tsp reduced-sodium soy sauce
4 cups fresh-cut green beans
2 tbsp crushed French’s French Fried Onions (or make your own carmelized version)
1. Combine the heavy cream, the milk, breadcrumbs, mushrooms, diced and pureed onion, black pepper, soy sauce and green beans in a 1½-quart casserole.
2. Bake at 350F 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.
Send comments, questions or observations to Chef Alan at [email protected]. For details about past columns, catering or Chef Zox’s blog, visit www.zoxkitchen.com.
Filed Under: Chef Alan Zox – Zox’s Kitchen, Columns, Food & Leisure