There's nothing more enjoyable than a good green bean salad on a late summer evening! The common bean, from the Phaseolus vulgaris species, made its appearance in Europe as early as the 16th century, imported from South America. Gradually, in France, producers began to harvest them earlier in the season to prevent them from becoming too fibrous: thus, the green bean, nicknamed the French bean in the United States, was born! This brand-new variety gained its nobility title thanks to its refined appearance: consumed in the courts of European kings, certain types of green beans, known as "filet" beans, are still served in exquisite dishes in the finest restaurants. Today, France is one of the leading producers of this vegetable, rich in vitamins and essential minerals.
Light and flavorful, green beans are harvested from June to October. Despite being low in calories (about 20 kcal per serving), they belong to the legume family, which explains why they contain more protein than most other vegetables, even when fresh. Filled with fiber, which makes them easier to digest, they stimulate transit and protect intestinal flora. Specialists also recognize them for their good silicon content, a mineral less known than magnesium or calcium, which is equally essential for bone health.
Nutritional Information
Don't be deceived by their color: green beans have a composition quite similar to that of carrots! This includes beta-carotene, an anti-inflammatory agent that helps preserve vision and limit, for example, the risk of age-related macular degeneration. When combined with Vitamin C and Vitamin B9, which are also quite concentrated in these miraculous vegetables, beta-carotene has an antioxidant effect that helps regenerate skin and capillary tissues, promoting beautiful skin and faster healing.
Cooking and Enjoying Green Beans
Keep them in mind all year round: green beans are obviously best fresh during the season, but their frozen version is just as good. Their properties are preserved for up to 3 to 6 months after freezing. However, it has been shown that canned beans lose some of their essential vitamins. Therefore, it's preferable to choose frozen ones.
When fresh, to enjoy their crunchy texture and all their nutritional benefits, you can blanch them lightly in steam. They are also delicious when sautéed and cooked in more gourmet recipes, sautéed with garlic and mushrooms, for example. Green beans are also delightful in salads. Their flavor pairs surprisingly well with honey, garnished with some walnuts and a bit of goat cheese, for an original sweet-savory recipe. The more "classic" green bean salad includes tomatoes, corn, and a little vinaigrette, but you can also enjoy them simply dressed with a light drizzle of olive oil, a little lemon juice, and some pine nuts.