Green Bean Basics
Green beans are a good source of vitamin K and vitamin C.
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- Choose fresh green beans with a bright green color and firm texture; they should snap easily when bent.
- Beans should be mostly smooth on the surface. Large bumps may mean that the bean is less tender to eat.
- Fresh green beans may cost less when in season locally. In Oregon, this is usually July through September.
- Frozen and canned green beans can save you money and time for most recipes.
- Look at unit price tags on the grocery store shelf to compare the cost of different brands and package sizes of green beans.
1 pound fresh green beans = about 3 cups when cut or 2 cups cooked
Store Well Waste Less
- Refrigerate fresh green beans in an open or perforated bag. Rinse under running water just before using.
- Freeze fresh green beans for longer storage. For best color and flavor, blanch first. Package in airtight containers, label and use within 8 to 12 months.
- Canned beans are safe to eat up to 2 to 5 years after the ‘best by’ date as long as the can shows no dents, rust or swelling. After opening, refrigerate for up to 3 to 4 days.
Types of Canned and Frozen Green Beans
Cut - Beans sliced crosswise.
Julienned or French Cut - Beans Sliced lengthwise.
For color variety, try yellow wax beans. Use them just like green beans.
Green beans are also known as string beans or snap beans
Enjoy Green Beans
Cook Fresh Green Beans
Leave whole or cut to any size. Snap or cut off the stems and ends, if desired. Use any of these cooking methods to reach the tenderness you like.
- Boil - Add beans to boiling water, cover and cook 3 to 8 minutes.
- Microwave - Place beans in a covered dish with 2 Tablespoons water. Microwave on high for 2 minutes and test for doneness. Add 30 seconds more and test again. Continue until done.
- Steam - Add beans to a steamer basket over boiling water. Cover and cook for 3 to 7 minutes.
- Sauté or Stir-fry - Heat beans in a small amount of vegetable oil over medium-high heat. Stir occasionally for 5 to 10 minutes.
Green Bean Topping Ideas
- Dried cranberries or chopped nuts
- Chopped ham or crumbled bacon
- Lowfat Italian salad dressing
When kids help make healthy food, they are more likely to try it. Show kids how to:
- rinse fresh vegetables under cool running water.
- use a can opener and safely handle sharp lids.
- measure and mix ingredients.