Green beans: nutrition and how to use it

Fun facts

• In Vietnam they are called đậu que, đậu cô ve or đậu ve. The "cô ve" part is thought to come from the French "haricot vert", meaning green bean.
• We eat the whole pod while it is young. Left to mature, the seeds inside grow into dry beans, the same species as kidney beans and navy beans.
• 100g of green beans has only about 31 kcal and 1.8g of protein. A full 200g plate of boiled green beans is only about 60 kcal.
• Each 100g brings 2.7g of fiber and about 211mg of potassium, with almost no fat (0.2g).

Choosing and storing

Choose straight, bright green pods that snap cleanly when you bend them. Skip pods that are wrinkled, limp or bulging with seeds, since those are older, stringy and less sweet. Keep them unwashed in a loose bag in the crisper drawer and use within 3 to 5 days. To keep them longer, blanch briefly and freeze.

Cooking it well

Raw green beans contain lectins that can upset your stomach, so always cook them. Boil them in salted water for 3 to 4 minutes, then drop them into cold water to keep them bright and crisp. A hot garlic stir fry works fast and adds lots of flavor. For more tips on keeping vitamins in your vegetables, read cooking methods that keep vitamins.

Frequently asked questions