Green Snap Beans (Cooked, Blended, Dried, with Salt)
Green snap beans are a nutritious and versatile vegetable, often prepared and enjoyed in a variety of ways. When cooked, blended, dried, and lightly salted, these beans become a flavorful, low-calorie addition to any meal. Not only are they delicious, but they also offer a wealth of essential nutrients, providing a healthy source of fiber, vitamins, and minerals.
Nutritional Breakdown (Per 100g Serving)
| Nutrient | Amount |
|---|---|
| Energy | 35 kcal |
| Protein | 1.89 g |
| Total Fat | 0.28 g |
| Saturated Fat | 0.064 g |
| Carbohydrates | 7.88 g |
| Dietary Fiber | 3.2 g |
| Sugars | 3.63 g |
| Calcium | 44 mg |
| Iron | 0.65 mg |
| Magnesium | 18 mg |
| Phosphorus | 29 mg |
| Potassium | 146 mg |
| Sodium | 239 mg |
| Zinc | 0.25 mg |
| Copper | 57 mcg |
| Manganese | 0.285 mg |
| Selenium | 0.2 mcg |
| Vitamin C | 9.7 mg |
| Thiamin (Vitamin B1) | 0.074 mg |
| Riboflavin (Vitamin B2) | 0.097 mg |
| Niacin (Vitamin B3) | 0.614 mg |
| Vitamin B6 | 0.056 mg |
| Folate (Vitamin B9) | 33 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 35 mcg |
| Vitamin E | 0.46 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Green Snap Beans
Green snap beans, when prepared with minimal seasoning such as a pinch of salt, offer several key nutritional benefits:
-
Low-Calorie, High-Fiber: With only 35 kcal per 100 grams and a robust 3.2 grams of dietary fiber, these beans are excellent for those looking to manage their weight or maintain digestive health.
-
Rich in Vitamins: Green snap beans are a great source of Vitamin A (35 mcg) and Vitamin C (9.7 mg), both of which are vital for skin health, immune function, and overall well-being. Vitamin A plays an important role in vision, while Vitamin C is essential for collagen production and protection against oxidative stress.
-
Mineral Content: These beans provide significant amounts of potassium (146 mg) and calcium (44 mg), which support cardiovascular and bone health. Additionally, magnesium and phosphorus contribute to muscle and bone function.
-
Essential Micronutrients: Green snap beans also contain a variety of essential vitamins and minerals, such as folate (33 mcg), which is important for cell function and DNA synthesis. Iron (0.65 mg) and zinc (0.25 mg) are also present, supporting blood health and the immune system.
Allergen Information & Dietary Preferences
Green snap beans are naturally free from common allergens such as gluten, dairy, and nuts. However, always be cautious if you have food sensitivities or allergies to other vegetables, as cross-contamination can occasionally occur during processing.
Dietary Preferences:
- Vegan: Suitable for vegan and plant-based diets.
- Vegetarian: Ideal for vegetarian meal plans.
- Low-Calorie: Perfect for those managing their calorie intake.
- Low-Carb: These beans are low in carbohydrates, making them suitable for low-carb diets.
- Gluten-Free: Naturally gluten-free, making them safe for those with gluten intolerance or celiac disease.
Cooking Tips & Advice
To make the most of your green snap beans, consider the following tips:
-
Blanching Before Freezing: If you plan to freeze your beans, blanching them for a few minutes in boiling water before freezing can help preserve their texture and nutritional content.
-
Flavoring: While these beans are tasty on their own, you can enhance their flavor with a touch of garlic, olive oil, or lemon juice. A sprinkle of black pepper or a dash of balsamic vinegar also pairs beautifully with green snap beans.
-
Pairing with Proteins: These beans make a great side dish to accompany grilled chicken, fish, or tofu, providing a balance of protein and essential nutrients.
-
Versatility: Enjoy green snap beans in soups, stir-fries, or salads. Their crisp texture and vibrant color make them an excellent addition to many dishes.
Conclusion
Green snap beans, cooked, blended, and lightly salted, offer a wonderfully healthy and versatile option for any meal. Rich in fiber, vitamins, and minerals, they are perfect for those seeking a nutritious, low-calorie, and allergen-friendly addition to their diet. Whether served as a side dish or incorporated into larger recipes, these beans can easily be adapted to suit various dietary preferences. With their delightful crunch and health benefits, green snap beans are a fantastic vegetable to include in your weekly meal planning.
