Storage Tips

Unwashed beans may be stored in a plastic bag in the vegetable crisper section of your refrigerator for up to 2 weeks. Eat as soon after purchase as possible because beans will lose their flavor, nutrients, and quality as time passes.

Beans can also be frozen for long-term storage. Blanch in boiling water for 2 minutes then rinse in cold water, dry and store in an airtight container.

Cooking Tips

Wash thoroughly in cold water and snap off ¼ inch from each end. The beans may be left whole or cut into smaller pieces depending upon use. Beans that are cooked whole will retain more of their nutrients. Steam or boil uncovered fro about 15 minutes. They should be bright and tender but not soft. Add beans to soups, stews, or stir-fries.

Uses

▸Toss with olive oil or butter.

▸Marinate overnight in a dill vinaigrette.

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Beans Phaseolus vulgaris

There are several types of edible-pod beans including snap beans (green and wax); haricots verts―French green beans that are thinner than their American relatives; Italian green beans―also called Romano beans and are characterized by their broad, flat pods. You can also find purple wax beans that will turn bright green when cooked; Scarlet runner beans that look similar to the Romano beans but the seeds are a bright scarlet color; and yard-long beans which originate from Asia and can reach 18 inches long and are good for stir-frying.

Nutritionally, edible-pod beans don’t contain the high amount of protein that dried beans contain but they are a good source of vitamin A, calcium, potassium, and fiber.

What to Look for When Purchasing

Select bean that are brightly colored and “snap” when broken. However, haricots verts may not snap because they are so thin. Do not buy beans if you can see the seeds bulging through the pod or that are woody or stringy. Beans with tough skins or that appear wilted should also be passed up. Also select beans that are similar in size to assure uniform cooking time.

Provided to you by

Wisconsin Fresh Market Vegetable Growers Association

Nutrition Facts:

Serving Size – 1 c cooked

· Calories – 44

· Proteins (g) – 2.3

· Carbohydrates (g) – 10

· Fiber (g) – 4

· Fat (g) – 0

· Vitamin A (I.U.) – 833

· Vitamin C (mg) – 12

· Folate (mcg) – 41

· Iron (mg) – 1.6

· Calcium (mg) – 58

· Potassium (mg) – 373

· Sodium (mg) – 3.8

Beans are low in calories, rich in carbohydrates and a good source of fiber.