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How to Steam Green Beans

How to Steam Green Beans

Green beans are low calorie, nutritional vegetables that are used in different cuisines. Let's take a look at some methods on how to steam them, and their nutritional benefits.
Kanika Khara
Also known as French beans, string beans, or runner beans, green beans belong to the same family as pinto beans and kidney beans. They were initially cultivated in Peru, a country in the western part of South America, but eventually made their way to South and Central America, as well. They grow on small plants and are available throughout the year. Being a prime ingredient in many vegetarian recipes, green beans can be steamed, stir-fried, or even baked in casseroles.
Nutritional Facts
Steamed green beans are fat-free and enriched with vitamins and minerals. They contain greater levels of vitamin A and C, along with good amounts of vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B9 (folate, folic acid), and vitamin K. These beans have non-fiber carbohydrates (NFC), that is, they contain starch, sugar, and soluble fiber. They are also quite rich in iron and calcium, containing good traces of magnesium, manganese, and potassium.
Being a good source of dietary fiber, they aid in digestion. Their antioxidant properties improve the body's immune system. A daily consumption of green beans helps us fight cardiovascular diseases, hypertension, Alzheimer's disease, osteoporosis, and cancer. It also helps in lowering blood sugar and cholesterol levels, as well as prevents diabetes.
Calories
One of the healthiest ways to eat green beans is by steaming them. They have more calories than the raw version, hence, a serving of half a cup of steamed green beans has 25 calories, where a cup contains around 40-45 calories.
Steaming Green Beans
Method 1
  • Rinse the green beans and trim the ends.
  • In a deep-bottomed saucepan, pour into it an inch of water and place a steamer basket. Add the beans to the basket and place the saucepan on medium heat.
  • As the water comes to a boil, cover the pan with a lid, reduce the heat, and let the beans steam for about 4-5 minutes.
  • Drain the beans, transfer them to a serving platter, and season with salt and pepper.

Method 2
  • Rinse the green beans and trim the ends.
  • Place them in a microwave-safe dish and add 1 cup of water to it.
  • Cover the dish and let them cook on high for 3-4 minutes
  • Drain the steamed beans, transfer them to a serving platter, and season with salt and pepper.

These beans can be eaten with a variety of main course dishes. Being loaded with nutrients and vitamins, steamed green beans are beneficial to people of all age groups, especially for those dealing with a vitamin deficiency.