Upgrade Your Meals With Versatile Veggies
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Green beans may be the all-star of Thanksgiving side dishes, but the versatility of these veggies extends beyond the holiday season. Available year-round, green beans (sometimes called string beans or French beans) are an excellent upgrade for salads, stir-fries, meat dishes, and more.
“Green beans are a healthy, convenient addition to any meal because they have a mild taste and mesh well with other flavors and seasonings,” says Sarah Schlichter, MPH, RDN, of Bucket List Tummy in Frederick, Maryland. Plus, with their low price, green beans won’t break the bank.
Besides their culinary flexibility, the green legumes offer impressive nutrition. “While their calorie content is minimal, they do pack a decent nutritional punch,” says Laura Ali, RDN, a culinary nutritionist in Pittsburgh. “These little beans are a good source of fiber and vitamin C. They also have folate, iron, and potassium along with the antioxidants lutein, zeaxanthin, and beta-carotene.” (Nutrition data from the U.S. Department of Agriculture [USDA] backs that up.) As the American Heart Association notes, green beans help lower blood pressure and cholesterol levels, which can affect eye, heart, and brain health, and contribute to a strong immune system and a healthy gut. And because green beans are a nonstarchy veggie, they’re a great choice for people who’d like to limit their carbs. A 1 cup serving of green beans contains 7 grams (g) of carbs, according to the USDA.
Need some inspiration beyond the usual casserole? See below!
5 Healthy Ways to Prepare Green Beans
1. Air-Fried Green Beans With Olive Oil, Garlic, and Parmesan
The air fryer is a godsend for creating crispy crunch without much fat. Schlichter recommends giving green beans the (healthier) fried treatment in this handy appliance.
Start by snipping the tough ends off your beans and preheating the air fryer to 375 degrees F. Toss green beans with olive oil, minced garlic, salt, and pepper. Place the beans in a single layer in the air fryer and cook 8–10 minutes, stirring halfway through. You’ll know the beans are done when they develop a bit of char. Finish things off with a grating of fresh Parmesan and serve with your favorite protein for a well-rounded meal.
2. Cajun Sautéed Green Beans
“One of my favorite ways to prepare fresh green beans is by sautéing them in olive oil with Cajun seasoning and smoked paprika,” says KeyVion Miller, RDN, who’s based in Orlando, Florida. Miller says if you usually find beans ho-hum, these bold seasonings will liven them up.
To prepare this quick, healthy side dish, heat a drizzle of olive or avocado oil in a large skillet over medium heat. Add fresh green beans and sauté until tender and slightly browned. Sprinkle with salt, pepper, Cajun seasoning, and smoked paprika to taste.
3. Canned Green Beans With Tomatoes and Italian Herbs
When purchasing fresh green beans, Ali advises looking for ones with a robust green color, firm texture, and a smooth surface. “They should snap when you bend them,” she says. Then again, if the green beans at the store are looking a little sad, you can always opt for canned. According to the University of Nebraska Medical Center, most canned vegetables are harvested at the peak of freshness, so even though they’ve been sitting on a shelf for a while, they retain plenty of nutrients.
One easy way to make the most of canned beans: Stew them with onions, low-sodium or no-salt-added canned tomatoes, and Italian herbs. In a large, deep skillet, sauté diced onion until it’s lightly browned, then add canned green beans and tomatoes, and cook until the beans are tender. “The green beans cook in the tomato juice and pull in the flavors from the tomatoes and onions. I add some Italian seasonings like dried basil and oregano,” Ali says.
4. Sautéed Green Beans Almondine
Almost as beloved as green bean casserole is another classic dish: green beans almondine. The earthy oomph of toasted almonds and green beans’ hint of sweetness are an ideal flavor combo. Still, some almondine recipes slather their beans in butter, detracting from the dish’s healthfulness.
Instead, try a lighter version. “I sauté mine in a little olive oil in place of butter and add some garlic to the oil for some extra flavor,” says Ali. “Then add the green beans and almonds, and cook until the beans are just tender, and the almonds are lightly browned.” This one makes a tasty side dish to meat or fish, or could be a lovely, light contribution to a picnic or barbecue.
5. An Unexpected Charcuterie Board Item
The charcuterie board (sometimes called a grazing board) is having a well-deserved moment as an easy, attractive centerpiece for entertaining. Though the typical boards are piled high with meats and cheeses, there’s really no limit to what you can add to your spread.
Why not create a lovely pop of green with a portion of beans? “Lightly steamed green beans are delicious on a charcuterie board,” says Ali. “Steam them in a steamer basket over an inch or so of water [until tender].” Or, if you prefer the firmness and snap of fresh beans, rinse them and remove their tough ends before making room for them on a board. Then place them close to a bowl of hummus or romesco sauce for dipping and see if they’re not the first item to disappear.
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