Green Beans - Nutrition Facts, Health Benefits & Delicious Recipes
Nutritional Information (100g)
Green beans are a nutritious vegetable rich in vitamins, minerals, and fiber. They are a great addition to a healthy diet.
- Calories: 31 kcal
- Carbohydrates: 7 g
- Fiber: 3.4 g
- Sugar: 3.3 g
- Protein: 2.4 g
- Fat: 0.1 g
- Vitamin C: 12% of the Daily Value (DV)
- Potassium: 211 mg
Green beans offer a range of health benefits, including improved digestion and heart health. They are also a low-calorie option for maintaining a balanced diet.
Health Benefits of Green Beans
- Supports Digestive Health: High fiber content aids in digestion and helps prevent constipation.
- Promotes Heart Health: Low in calories and rich in nutrients, green beans can help lower cholesterol and support heart health.
- Boosts Immune System: The vitamin C in green beans supports a healthy immune system and helps fight off infections.
- Rich in Antioxidants: Green beans contain antioxidants that help reduce oxidative stress and inflammation in the body.
Potential Risks and Side Effects
- Gas and Bloating: Consuming large amounts of green beans may cause digestive issues such as gas or bloating in some individuals.
- Allergic Reactions: Though rare, some people may experience allergies or sensitivities to green beans.
- Interactions with Medications: Green beans contain vitamin K, which may interfere with blood-thinning medications. Consult your healthcare provider if you have concerns.
Delicious Green Bean Recipes
1. Garlic Sautéed Green Beans
A simple and flavorful side dish that's quick to prepare.
Ingredients:
- 300g green beans, trimmed
- 2 tbsp olive oil
- 3 cloves garlic, minced
- Salt and pepper to taste
- 1 tbsp lemon juice (optional)
Instructions:
Heat olive oil in a pan over medium heat. Add garlic and sauté until fragrant. Add green beans and cook until tender-crisp, about 5-7 minutes. Season with salt, pepper, and lemon juice if desired.
2. Green Bean Casserole
A classic dish that's perfect for holidays and special occasions.
Ingredients:
- 500g green beans, trimmed and blanched
- 1 can cream of mushroom soup
- 1/2 cup milk
- 1 cup fried onions
- Salt and pepper to taste
Instructions:
Preheat your oven to 180°C (350°F). In a mixing bowl, combine cream of mushroom soup and milk. Stir in green beans and season with salt and pepper. Transfer to a baking dish and top with fried onions. Bake for 25-30 minutes until bubbly and golden brown.