benefits of green beans

Green bean or Phaseolus aureus originating from families Leguminoseae aka legumes. As one food that is eaten by the people of Indonesia in general, ranging from a variety of small snacks, congee, until the compote. In addition to the savory and delicious taste, green beans and kecambahnya has many benefits for health.
Thousand Benefits of Green Peas
Mung bean protein is high, as much as 24%. In the menu of everyday society, beans are the best alternative source of vegetable protein. Traditionally, pregnant mothers are often advised to eat green beans infants born has bushy hair. Growth of body cells including hair cells requires good nutrition, especially protein, and because the green beans are rich in protein so the desire to have a thick-haired baby will materialize.


See the table below for in depth analysis of nutrients:

Green beans (Phaseolus vulgaris), Raw,
Nutritive value per 100 g.
(Source: USDA National Nutrient data base)

Principle Nutrient Value Percentage of RDA
Energy 31 Kcal 1.5%
Carbohydrates 7.13 g 5.5%
Protein 1.82 g 3%
Total Fat 0.34 g 1%
Cholesterol 0 mg 0%
Dietary Fiber 3.4 g 9%
Vitamins
Folates 37 µg 9%
Niacin 0.752 mg 5%
Pantothenic acid 0.094 mg 2%
Pyridoxine 0.074 mg 5.5%
Riboflavin 0.105 mg 8%
Thiamin 0.084 mg 7%
Vitamin A 690 IU 23%
Vitamin C 16.3 mg 27%
Vitamin K 14.4 µg 12%
Electrolytes
Sodium 6 mg 0.4%
Potassium 209 mg 5.5%
Minerals
Calcium 37 mg 3.7%
Iron 1.04 mg 13%
Magnesium 25 mg 6%
Manganese 0.214 mg 9%
Phosphorus 38 mg 6%
Zinc 0.24 mg 2%
Phyto-nutrients
Carotene-ß 379 µg
Carotene-α 69 µg
Lutein-zeaxanthin 640 µg


Selection and storage

green beans

Raw fresh green beans, also called assnap beans or French beans, should be tender, long, stiff, but flexible and give snap sound when broken. Buy them from organic stores for their rich “beany” flavor.
Avoid limp or overly matured beans with tough skin.
To store, place them in a perforated plastic bag and keep inside the refrigerator set at high relative humidity. They keep well for up to a week.



Preparation and serving methods

Wash raw beans in cold water. Just before using, remove the strings and trim the ends.
Here are some serving tips:
  • Green beans are among the most-favored vegetable items in stir-fry, stews, grilled-salads, Steamed along with carrotscauliflowerpeas,tomato…etc.
  • They mix well with cheese, nuts, mushroom, seafood, meat, etc.
  • In Asian region, they are used in curries, soups, stir-fry with rice (rice pilaf) etc.

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