In the past, nutritionists have failed to mention that green beans are a source of a mineral that so many of us could use more of: iron. Iron in the flesh foods such as meats is the most heme absorbable form, and nonmeat sources don’t have any heme iron. But nonheme iron is hardly worthless; it does supply a healthy percentage of iron that we get. Just a small ½ cup serving of fresh cooked green beans gives you a milligram of iron in only 20 calories. A food that packs this mount of iron into so few calories definitely deserves mentioning and some credit. Green beans are also low in fat and sodium content, and a good source of potassium and fiber. Good green beans are a lively green and free of brown spots or discoloration. Small ones tend to be the most flavorful and tender, so as a general rule, leave behind those that are fatter than a pencil. Beans that bend rather than snap are not fresh. To keep beans at their best, rinse but don’t dry them, then wrap them in perforated plastic bags and refrigerate. They will last up to two weeks with good care. If you want to keep them longer, blanch them for three minutes in boiling water, pay dry, wrap, and freeze – you may be able to keep them as long as a year. Frozen or fresh, one pound of green beans yields four cups of trimmed and chopped (or sliced) green beans. Green beans take little time to cook; a pound will take about four minutes when simmered in water. They also can be steamed, sautéed, stir-fried, or microwaved. In fact, beans microwave beautifully, but to ensure even cooking, chop them before cooking. |
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