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Eat Smart, Move More at Farmers Markets: Green Beans

ID

HNFE-314-4NP

Authors as Published

Authored by Melissa Chase, Consumer Food Safety Program Manager, Food Science and Technology, Virginia Tech; Austin Brooks, Project Associate, Family Nutrition Program, Human Nutrition, Foods, and Exercise, Virginia Tech; Renee Boyer, Associate Professor, Extension Specialist, Food Science and Technology, Virginia Tech; Carlin Rafie, Assistant Professor, Human Nutrition, Foods, and Exercise, Virginia Tech; Anne-Carter Carrington, Central District Coordinator, EFNEP/SCNEP

Key Points

  • Good source of fiber, folate, and vitamins A, C, and K. Low in calories and sodium. Contain carotenoids that may be good for health.
  • When shopping, choose fresh, brightly colored beans that snap easily when bent.
  • Fruits and vegetables that will be eaten raw should be kept separate from other foods, such as raw meat, poultry, or seafood.

Green Beans With Caramelized Onions

Number of servings: 6

Ingredients:

1 1/2 pounds green beans, ends and strings removed, broken into bite-size pieces
2 teaspoons canola oil
1 large onion, sliced
2 teaspoons light brown sugar
1/2 teaspoon Italian seasoning or your personal blend of chili powder, paprika, garlic powder, thyme, and basil

Directions:

  1. Bring large pot of water to boil. Add green beans and cook until tender, 4-5 minutes.
  2. Immediately cool in cold water to stop the cooking process and drain in colander.
  3. In large nonstick skillet, heat oil over medium heat. Add onion; cook, stirring occasionally until starting to brown, 7-10 minutes.
  4. Add beans, brown sugar, and Italian seasoning.
  5. Reduce heat to medium-low. Cook, stirring often, until onion is soft and golden brown, about 5 minutes.

Per serving: 53 calories; 1 g fat (trace saturated fat); 2 g protein; 10 g carbohydrate; 4 g dietary fiber; 0 mg cholesterol; 22 mg sodium.

Tip: To microwave, cook onions in oil for 3 minutes or until translucent. Add remaining ingredients, microwave for 10 minutes or until desired doneness, stirring about halfway through. Let stand for 5 minutes before serving.

Green Bean Salad

Number of servings: 4

Ingredients:

1 pound green beans, ends and strings removed, broken into bite-size pieces
2 onions, thinly sliced
3 tablespoons vinegar
1 tablespoon canola oil
1/4 cup reserved liquid from beans
1/2 teaspoon dried dill weed
1 teaspoon sugar

Directions:

  1. Place green beans in saucepan and cover with water. Bring to a boil and reduce to medium.
  2. .Cook until tender, about 15 minutes.
  3. Drain beans, reserving 1/4 cup of cooking water.
  4. Add beans to medium bowl with onions.
  5. Make a dressing by mixing together vinegar, oil, reserved cooking liquid, dill weed, and sugar. Stir until blended.
  6. Marinate several hours before serving. Serve hot or cold.

Per serving: 88 calories; 4 g fat (trace saturated fat); 2 g protein; 14 g carbohydrate; 4 g dietary fiber; 0 mg cholesterol; 8 mg sodium.

Quick Tips

  • Steam green beans in a covered bowl with small amount of water in the microwave. Cook 6-7 minutes or until crisp tender.
  • Help your kids eat smart and play hard. Encourage them to eat silly dilly green beans as apart of meals and snacks.
  • Saute green beans with olive oil for a quick side dish. You can even add garlic, mushrooms, or sliced almonds.
  • Refrigerate green beans in plastic bag; use within one week. Wash thoroughly under running water before eating, cutting, or cooking.

This institution is an equal opportunity provider. In accordance with Federal law and U.S. Department of Agriculture (USDA) civil rights regulations and policies, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, disability, and reprisal or retaliation for prior civil rights activity. (Not all prohibited bases apply to all programs.) This material was partially funded by USDA’s Supplemental Nutrition Assistance Program – SNAP – and the Expanded Food and Nutrition Education Program (EFNEP). SNAP is funded by the U.S. Department of Agriculture Food and Nutrition Service and the Expanded Food and Nutrition Education Program (EFNEP) is funded by the U.S. Department of Agriculture, National Institute of Food and Agriculture (USDA/NIFA).

Virginia Cooperative Extension materials are available for public use, reprint, or citation without further permission, provided the use includes credit to the author and to Virginia Cooperative Extension, Virginia Tech, and Virginia State University.

Virginia Cooperative Extension is a partnership of Virginia Tech, Virginia State University, the U.S. Department of Agriculture, and local governments. Its programs and employment are open to all, regardless of age, color, disability, sex (including pregnancy), gender, gender identity, gender expression, genetic information, ethnicity or national origin, political affiliation, race, religion, sexual orientation, or military status, or any other basis protected by law.

Publication Date

July 24, 2020

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