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4 min read

This week’s Vegetable Box Feature: Green Beans

Did you know?

  • There are over 130 varieties of green beans
  • Green beans are a rich source of proteins, carbohydrates and dietary fibers. They also contain B vitamins, vitamins C and K and minerals such as magnesium, iron and manganese.
  • The green bean plants originated from Peru, but can be found all around the world today. People have cultivated and eaten green beans for at least 7000 years.
  • Green beans are the third most popular vegetable grown in backyard gardens, after tomatoes and peppers. It’s probably because they are pretty easy to grow in the right conditions.

Interesting Fact

  • Raw green beans are actually a little bit toxic. You’re not going to get seriously sick from eating them but if you eat them fresh from the garden, you’re eating a tiny bit of poison! The toxins are more concentrated in the seeds than in the pod, so if you are going to eat them raw, choose young pods that have small seeds. Good news cooking will break down the toxins and make the beans safe, healthy & delicious to eat.

Fun Fact

  • The use of beans has been so ingrained in our culture that there are even a few expressions in English that incorporate them: spill the beans, skinny as a string bean and full of beans to name a few.

Where to Store them?
Fresh green beans may be stored in an airtight container in the refrigerator for about 4-5 days.


Preparation
Rinse green beans and then remove the stems from the ends before using in your recipe. For smaller quantities of beans, you can remove the stems by hand. Firmly pinch the top of the bean just below the stem with your thumb and forefinger to remove the stem. You can leave the curly tail at the other end intact. For a large quantity you can use a knife. Divide the beans into manageable batches. Arrange each batch on a cutting board with all the stems lined up. Hold the beans in place and use a large chef’s knife to carefully trim off all the stems at once.



How to Use:
Green beans need to be cooked before consumption. Steaming, boiling, frying, roasting and baking are common methods for preparing them. You can also pickle them or add them to soups and casseroles!

Recipes:

Summer Succotash
Created by: Farm Flavour: Kristen Winston Catering

A delicious summer side dish!

Ingredients 
1½ cups onion, chopped
1 cup fresh zucchini, coarsely chopped
3 cups fresh corn kernels
1 cup fresh green beans, blanched and cut in half-inch pieces
1 cup tomatoes, coarsely chopped
2 teaspoons kosher salt (can use less depending on taste preference)
¼ teaspoon ground black pepper
3 tablespoons fresh basil, coarsely chopped
3 tablespoons fresh cilantro, coarsely chopped
Butter (for sautéing)

Instructions
1. In a large skillet or saucepan over medium-high heat, sauté onion in butter until soft, about 2 minutes.
2. Add chopped zucchini, and sauté 3 minutes.
3. Stir in corn, green beans and tomatoes. Add salt, pepper, basil and cilantro. Heat until mixture is hot.

Tips: Feel free to substitute any vegetables you have on hand. Add yellow squash or include some chard and kale in this fast summer side dish. You can also serve over rice to make a vegetarian main dish.


 

 

Garlic Roasted Green Beans and Mushrooms
Created By: Katie

This side is simple to make with just a few fresh vegetables and pantry staples.

Ingredients:
2 cups sliced fresh mushrooms
2 cups fresh green beans
1/4 cup olive oil
2 tsp minced garlic
1 tsp freshly ground sea salt
1 tsp freshly ground pepper

Instructions:
1. Preheat oven to 400.
2. Wash and slice mushrooms and green beans.
3. Combine oil, garlic, salt and pepper in a separate bowl.
4. Pour over the mushrooms and green beans and gently stir until vegetables are thoroughly coated.
5. Place on baking sheet and bake for 20-25 minutes.
6. Serve warm.

 

Dilly Green Beans
Created by: Delicious Table

Pickled Green Beans (aka "Dilly Beans") require NO CANNING. Jazz up relish trays, pop into Bloody Marys, or toss pickled beans into salads!


Ingredients:

4 clean quart Mason jars, lids, rings

2 pounds green beans, rinsed or yellow wax beans
4 garlic cloves (1 per jar)
4 hot chili peppers fresh or dry (1 per jar)
1 bunch of fresh dill (2 sprigs per jar)
2 tsp black or color peppercorns (½ teaspoon peppercorns/jar)
1 tsp Red Pepper Flakes (¼ teaspoon/jar)
2 tsp coriander seeds (½ teaspoon/jar)

Pickling Liquid:
6 cups white vinegar
6 cups water
6 TBSP sea salt or pickling/canning salt


Instructions:
Making Pickling liquid:
1. In a large saucepan, stir together the vinegar, water, and salt.
2. Heat on medium-high and bring to a boil, dissolving the salt.

Quick Pickle Green Beans in Jars

  1. In each quart jar, place: 1 garlic clove, 1 hot chili pepper, 2 sprigs of dill, ½ teaspoon peppercorns and ¼ teaspoon of red pepper flakes, and ½ teaspoon coriander seeds. Pack green beans into the jars so they are standing on their ends.
  2. Ladle the boiling brine into the jars, filling to within ½ inch of the tops.
  3. Cool to room temperature, and place lids and bands on jars. Store in refrigerator and eat within a month.

 


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