Nothing says “I’m on a healthy diet” better than a plate of green beans. These long, green legumes are filled with nutrients that your body desperately needs. Despite their nutritional benefits, many dieters tend to avoid green beans. This is because they have a rubbery texture when they’re not cooked properly. If you take time to learn how to cook green beans the proper way, you can incorporate them into your diet and use them to make tasty dishes.
Why You Should Know How to Cook Green Beans
Green beans have impressive nutritional value. They contain healthy amounts of vitamins A, B and C. These vitamins work to defend your body against diseases, improve metabolism and optimize the functioning of all bodily systems. Other nutrients found in green beans include fiber, iron, calcium, magnesium and manganese.
How to Cook Green Beans
Like any other healthy food, knowing how to cook green beans the right way means retaining as many vitamins, minerals and nutrients as possible. Green beans can be boiled, blanched, steamed, sautéed and microwaved.
Boiling Green Beans
To boil green beans, pour water into a pan or pot and sprinkle a little salt. Add green beans, bring it to a boil and cook until they are tender but still crispy. If prefer to eat the beans whole, boil for 10-15 minutes. However, if you slice them lengthwise to make French green beans, you only need to boil them for 5-10 minutes at most.
Blanching Green Beans
This is a simpler method of learning how to cook green beans. Just fill a pan with water and wait until it boils. Season water with a pinch of salt and throw in your beans. Allow them to cook for about 3-4 minutes, scoop them out and place them inside a bowl of ice water. Drain and serve.
Steaming Green Beans
Steaming takes longer than all other methods. Boil water in a pot and place a steamer basket over it, making sure the water doesn’t touch the basket. Add green beans, cover and steam until they are tender but still have a crispy texture. This should take about 20 minutes. Check beans frequently.
Sautéing Green Beans
Sautéing is great if you plan on eating green beans in a salad or alone. Heat oil in a pan, set the oven to medium heat and cook beans for 3 minutes. Stir in your choice of seasoning, remove from heat and serve.
Microwave Green Beans
If you don’t have much time, using the microwave is best. Place raw green beans in a microwave-proof dish and moisten them with 2 tablespoons of water. Use a plate or lid to cover, and proceed to microwave at the highest heat setting. Both whole and French green beans take 8-10 minutes to cook. Try to microwave at 2-minute intervals to prevent overcooking.
Green beans are easy-to-cook, nutritious foods that can add a lot of value to your balanced diet. When cooked incorrectly, they can be unpleasant to chew. This is why you should invest a little time in learning how to cook green beans. From blanching to boiling, there are many methods to prepare and enjoy these crispy legumes.