Vegetable of the Month
FRESH BEANS!
Fresh beans are classified into two basic categories: edible pod beans
and shell beans. Green beans, otherwise known as snap or string beans, are
the most popular edible pod bean in the United States. The lima bean is
the most common shell bean sold in the United States.
Edamame, a shell bean, is also called an immature green soybean. The
popularity of this bean has grown in the past decade and is now easily
found frozen in most major supermarkets.
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Fresh Beans |
Serving
Size 100g raw
| Amounts
Per Serving |
% Daily
Value |
| Calories 30 |
|
| Calories
from Fat 0 |
|
| Total Fat 0g |
0% |
|
Potassium 240mg |
7% |
| Sodium
0mg |
0% |
| Cholesterol
0mg |
0% |
| Total
Carbohydrate 6g |
2% |
|
Dietary Fiber 4g |
14% |
|
Sugars 2g |
|
| Protein
1g |
|
| Vitamin A |
4% |
| Vitamin C |
10% |
| Calcium |
4% |
| Iron |
2% |
* Percent Daily Values are based on a
2,000 calorie diet.
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Varieties
Edamame
Edamame is of Chinese origin and was developed in Japan especially for
eating out of the pod. Edamame is a variation on the same yellow and black
field soybean that is transformed into many popular soy products such as
tofu, miso, and soymilk. However, because of its recent introduction into
the U.S. market, only a small percentage of U.S. soybean fields are
devoted to growing edamame.
Some call edamame the super or wonder vegetable because it is the only
vegetable that contains all nine essential amino acids. This makes edamame
a complete protein source, similar to meat or eggs. Edamame also contains
isoflavonoids. They are found in all soy products and are being studied
for their health benefits.
Availability: Edamame is rarely sold fresh, but is available frozen
all year.
Preparation: To eat beans right out of the shell, boil them until
they are al dente (still slightly firm). Rinse to cool slightly, and
season as desired. You can easily suck the al dente beans out of the
shell. Beans may also be shelled and added to other dishes, such as
salads. Beans are easy to shell after they are boiled briefly.
Green Beans
These beans are often called string beans because years ago a fibrous
string ran along the seam of the bean. The string was noticeable when you
snapped off the ends. The snapping noise is the reason for its other
nickname.
 Availability: Fresh green beans are available all year, with a peak
season of May to October. Green beans are also available canned and
frozen.
Selection: It is best to handpick green beans from a market that
sells them loose. To ensure uniform cooking time, select beans of similar
size and shape. Choose slender beans (no thicker than a pencil) that are
crisp and free of blemishes. The beans should be a bright green color. Do
not purchase beans that are stiff or have the seeds visible through the
pod because those beans will be tough.
Storage: Keep green beans dry in a perforated plastic bag in the
refrigerator. They should stay fresh for 4 to 5 days.
Preparation: Wash beans thoroughly in clear, cool water. Beans can
be cooked whole, cut crosswise or diagonally, or French-cut (i.e., cut
along the length of the bean). If you want sweet tasting, crisp fresh
beans, cut them as little as possible. Cut older, more mature beans in the
French style (i.e., lengthwise).
Stir-frying is one of the easiest ways to prepare green beans. This method
maintains more nutrients than other cooking methods. Whatever cooking
method you choose, remember to cook beans as little as possible, using the
least amount of water possible.
Boiling, steaming, and microwaving are other common methods for preparing
green beans. When boiling, beans may release some nutrients into the
water, so try to re-use the bean water to regain some of the nutrients
lost. For example, you can use the water to boil rice.
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TIP: Green beans continue to cook after you take them out of
the boiling water. Either take them out just before they are cooked
the way you like, or plunge them into ice water immediately to stop
them cooking further.
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TIP: The fewer beans in the pan, the quicker they cook and
the better they taste. If cooking more than one pound at a time, use
separate pans. |
Lima Beans
Lima beans originated in Peru and have been grown there since 6000 B.C.
The name lima bean comes from the capital city of Peru, Lima. Lima beans
are often nicknamed chad beans or butter beans. In the southern part of
the United States, lima beans are almost always called butter beans, even
in markets and restaurants.
 Varieties: Lima beans come in three main varieties: large, small,
and dwarf.
Large lima beans are green or speckled. The speckled kind have a creamy
texture and a strong earthy flavor, unlike the pale green ones.
Small lima beans are also called sieva beans and have several other
nicknames, such as Carolina bean, civet, seewee, and sivvy. Most small
limas are pale green. Small limas are less starchy than the larger
varieties.
Dwarf beans, also known as butter peas, are white and speckled and the
least starchy of the limas.
Availability: Fresh lima beans are difficult to find in the United
States, but can occasionally be found at farmers markets. It is easier to
find lima beans in the southern United States than anywhere else in the
country. Most lima beans are dried, canned, or frozen.
Preparation: Fresh lima beans need to be shelled before they are
eaten. Shelling can be a little tricky, especially with larger beans.
Beans are easier to handle if they are tender and have full pods. One
method used for larger beans is to simply cut open the pod with scissors
and remove the beans by hand. To remove the beans from smaller limas, pull
off the string along the seam, and press the two sides open to pop the
beans out. Rinse canned limas before using them to reduce their
gas-promoting properties.
Lima beans should never be eaten raw (see warning below). The most common
methods of preparation are boiling and microwaving. Only a small amount of
water needs to be used for either method.
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WARNING: Do not eat raw lima beans. They contain linamarin
(also called cyanogen), which releases a cyanide compound when the
seed coat is opened. Don’t worry; cooking deactivates this compound.
The United States sets regulations to restrict commercially grown
lima beans to those varieties with very low levels of this linamarin,
but lima beans grown elsewhere, may have 20 to 30 times the
concentration allowed in the United States. (Source:
www.foodreference.org*) |
 Make
Fresh Beans Part of Your 5 A Day Plan
- Eat edamame beans as a snack right out of the pod.
- Add color, texture, vitamins, minerals, and fiber to your diet
by adding fresh beans to your favorite vegetable soup.
- Steamed green beans are a healthy and crunchy addition to any
green or pasta salad.
- Sprinkle lemon juice and dill over steamed green beans for a
tangy side dish.
- Make succotash with lima beans and corn as a substitute for
rice or potatoes.
Recipes
Lemon-Walnut
Green Beans
Makes 8 servings. Each serving equals one and a
half 5 A Day servings.
Ingredients
8 cups small green beans
cooking spray
2 cups sliced green onions
1/3 cup chopped walnuts
1½ Tbsps chopped fresh or 3/4 Tbsp crushed dried rosemary
5 Tbsps fresh lemon juice
1½ Tbsps grated lemon rind
Arrange green beans in a steamer basket over boiling water. Cover and
steam 8 to 12 minutes or until crisp-tender. Plunge beans into cold water
to stop the cooking process; drain.
Spray a sauté pan with cooking spray. Over medium-high heat, add green
onions, and sauté until tender. Add green beans, walnuts, rosemary, and
lemon juice; cook, stirring constantly, until thoroughly heated. Sprinkle
with lemon rind.
Nutritional analysis per serving: Calories 74, Protein 3g, Fat 2g,
Calories From Fat 24%, Carbohydrate 11g, Cholesterol 0mg, Fiber 4g, Sodium
10mg.
 Colorful Edamame Salad
Makes 4 servings. Each serving equals four 5 A Day
servings.
Ingredients
4 cups romaine lettuce, washed
1 cup shredded carrots
2 cups cherry tomatoes
1 cup cucumber, sliced
½ cup red onion, chopped
1½ cups shelled edamame, cooked
To cook edamame, bring 3 cups water to a boil. Add shelled edamame and
cook 4 minutes. Drain and rinse with cold running water to cool. Prepare
all other ingredients and combine with the edamame in a large salad bowl.
If desired, toss with a low or non-fat dressing of your choice. Note: the
dressing is not included in the nutritional analysis below.
Nutritional analysis per serving: Calories 142, Protein 10g, Fat
5g, Calories From Fat 20%, Carbohydrates 17g, Cholesterol 0mg, Fiber 7g,
Sodium 22mg.
Green
Bean Potato Salad
Makes 8 servings. Each serving equals one and a
half 5 A Day servings.
Ingredients
1 lb green beans, with ends cut
2 lbs red potatoes, cut into bite-sized pieces
1 cup red bell pepper, diced
½ cup red onion, chopped
Dressing:
3 cloves garlic, minced
3 Tbsps fresh dill
4 Tbsps balsamic vinegar
3 Tbsps olive oil
1 Tbsp Dijon mustard
Black pepper, to taste
Steam green beans in a steamer for 5 to 8 minutes. Cook potatoes in
boiling water until tender. Cool green beans and potatoes and place in a
bowl. As they are cooling, prepare the dressing by mixing all ingredients.
Add onion and bell pepper to the cooled green beans and potatoes; top with
dressing. Note: The dressing is included in the nutritional analysis
below.
Nutritional analysis per serving: Calories 165, Protein 3g, Fat 5g,
Calories From Fat 27%, Carbohydrates 27g, Cholesterol 0mg, Fiber 4g,
Sodium 33mg.
Marinated Edamame Salad
Makes 8 servings. Each serving equals two 5 A Day
servings.
Ingredients
2 cups cooked green beans, cut into bite-size pieces with ends
trimmed
2 cups cooked and shelled edamame
¼ cup green onion, diced
½ cup red bell pepper, chopped
½ cup celery, diced
½ cup cucumber, chopped
2 cups romaine lettuce, washed
1 cup carrots, chopped
2 Tbsps parsley, minced
¾ cup dried cranberries
Dressing:
2 Tbsps olive oil
1 Tbsp honey
2 Tbsps water
1 Tbsp Dijon mustard
¼ cup lemon juice
2 cloves garlic, minced
¼ cup white wine vinegar
¼ tsp each basil, marjoram, rosemary, thyme, black pepper, and grated
lemon peel
Whisk together the dressing ingredients; adjust seasonings to taste.
Set aside. In a salad bowl, toss together all of the salad ingredients,
except the lettuce. Whisk dressing again, pour over salad mixture and
toss. Cover and refrigerate at least one hour. When ready to serve,
arrange lettuce on salad plates and top with marinated bean mixture. Note:
dressing is included in the nutritional analysis below.
Nutritional analysis per serving: Calories 174, Protein 7g, Fat 6g,
Calories From Fat 30%, Carbohydrates 25g, Cholesterol 0mg, Fiber 5g,
Sodium 39mg.
Lima
Bean, Mushroom, and Barley Soup
Makes 8 servings. Each serving equals one 5 A Day
serving.
Ingredients
1 cup large dried lima beans
3 Tbsps coarse pearl barley
6 cups low-sodium vegetable broth
2 cups sliced portabella mushrooms
1 cup onion, chopped
2 Tbsps parsley, chopped
½ cup celery, chopped
1 cup carrots, diced
Wash lima beans and barley separately in cold water. Drain, and
transfer to a soup kettle. Add vegetable stock and remaining ingredients;
cover and bring to a boil. Cook over low-medium heat until lima beans are
soft, about 2 hours. Serve hot.
Nutritional analysis per serving: Calories 125, Protein 5g, Fat 1g,
Calories From Fat 7%, Carbohydrates 23g, Cholesterol 0mg, Fiber 7g, Sodium
328mg.
Autumn Vegetable Succotash
Serves 8. Each serving equals three 5 A Day
servings.
Ingredients
¼ cup unsalted butter
1 cup onion, cut into ¼-inch dice
2 cloves garlic, finely chopped
2 cups red bell peppers, cut into ¼-inch dice
2 cups zucchini, cut into ¼-inch dice
2 cups yellow summer squash, cut into ¼-inch dice
3 cup frozen lima beans
3 cup fresh or frozen corn kernels
2 tablespoons fresh sage, coarsely chopped
In a skillet over medium-high heat, melt butter. Add onion; cook until
translucent (2 minutes). Add garlic, bell peppers, zucchini, squash, lima
beans, and corn. Season as desired; cook, stirring, until vegetables are
tender (10 minutes). Stir in sage, and serve.
Nutritional analysis per serving: Calories 195, Protein 7g, Fat 7g,
Calories From Fat 30%, Carbohydrate 29g, Cholesterol 15mg, Fiber 6g,
Sodium 17mg.
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