Yellow Snap Beans (Cooked, Blended, Drained with Salt)
Yellow snap beans, also known as wax beans, are a nutritious and versatile vegetable commonly used in a variety of culinary dishes. These beans are tender, flavorful, and packed with essential vitamins and minerals. When prepared by cooking, blending, and draining with a pinch of salt, they become a delicious addition to meals, offering a range of health benefits.
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 35 kcal |
| Protein | 1.89 g |
| Total Fat | 0.28 g |
| Saturated Fat | 0.064 g |
| Carbohydrates | 7.88 g |
| Dietary Fiber | 3.3 g |
| Sugars | 3.63 g |
| Calcium | 46 mg |
| Iron | 1.28 mg |
| Magnesium | 25 mg |
| Phosphorus | 39 mg |
| Potassium | 299 mg |
| Sodium | 239 mg |
| Zinc | 0.36 mg |
| Copper | 0.103 mcg |
| Manganese | 0.294 mg |
| Selenium | 0.4 mcg |
| Vitamin C | 9.7 mg |
| Thiamine (Vitamin B1) | 0.074 mg |
| Riboflavin (Vitamin B2) | 0.097 mg |
| Niacin (Vitamin B3) | 0.614 mg |
| Vitamin B6 | 0.056 mg |
| Folate | 33 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 4.0 mcg |
| Vitamin E | 0.46 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Yellow snap beans are naturally free from common allergens such as gluten, dairy, nuts, and soy. However, be sure to check for any cross-contamination or specific additives in pre-packaged or pre-prepared versions. If you’re following a specific dietary plan, always check the ingredient labels for hidden allergens.
Dietary Preferences
- Vegan: Yes, this food is suitable for vegan diets.
- Vegetarian: Yes, suitable for vegetarians as well.
- Gluten-Free: Naturally gluten-free.
- Low-Calorie: With only 35 calories per 100g, yellow snap beans are a great choice for low-calorie diets.
- High in Fiber: This vegetable is a good source of dietary fiber, supporting digestive health.
- Low Fat: Contains minimal fat, making it suitable for low-fat diets.
- Rich in Vitamin C and Minerals: With high amounts of vitamin C, iron, and potassium, yellow snap beans contribute to immune support and overall health.
Culinary Tips & Advice
Yellow snap beans are incredibly versatile in the kitchen. They can be enjoyed on their own, seasoned with salt and pepper, or mixed into stews, soups, and salads. Their mild, slightly sweet flavor pairs wonderfully with both warm and cold dishes. For an extra burst of flavor, consider tossing them with olive oil, garlic, and lemon juice before serving. They also freeze well, making them easy to store and incorporate into meals throughout the year.
To maximize the nutritional value, avoid overcooking them to preserve their vitamins, especially vitamin C. If you prefer a crisp texture, cook them just until tender to maintain their snap and bite.
Conclusion
Yellow snap beans, when prepared by cooking, blending, and draining with salt, offer a low-calorie, nutrient-dense food packed with fiber, vitamins, and minerals. These beans are a healthy addition to various dishes, providing essential nutrients like vitamin C, potassium, and magnesium. Easy to prepare and versatile, they make for a great side dish or ingredient in a variety of recipes.
