Green Beans Health Benefits + 15 Recipes
Green beans are a generally well-loved vegetable. Perfect as a side dish for any dinner, or as the main event in a casserole, they’re delicious and nutritious, boasting a well-rounded nutritional profile.
Green beans begin as seeds in the ground, then develop into their pods as the season progresses, typically between June and September. They must be picked from the stem and can then be eaten raw or cooked in many different dishes.
A legume like any other bean, green beans can come in other colors like purple and yellow, and can also come in different varieties like string beans and snap beans. The fibrous string in string beans must be removed before eating; snap beans have no such string.
When selecting green beans in the market, look for crisp, firm ones — they will have the best taste and quality. You should avoid limp, rubbery green beans, as they’ve gone bad.
When it comes to nutrition, green beans are a great addition to a clean-eating diet. One cup of green beans contains only 31 calories, making them an excellent choice for maintaining weight. They contain a variety of vitamins and minerals, including vitamin A and C, as well as calcium, iron, magnesium, potassium, phosphorus, and zinc.
Green beans contain no cholesterol, making them a heart-conscious choice. They contain fiber and little sodium, although be aware that canned varieties often have lots of added sodium. Choose a salt-free variety when possible, or rinse your canned green beans thoroughly before eating.
So, we’ve convinced you to include green beans in your diet, but you’re used to eating green beans around the holidays, not year-round. Check out these delicious green bean recipes you can enjoy all year!
1. Garlic Parmesan Green Beans
This super tasty recipe is quick and easy to make! Just trim the green beans, boil them for 2 minutes, and then toss with butter, garlic, lemon zest, and Parmesan cheese. Voila! A delicious and healthy side dish that’s sure to impress.
2. Homemade Green Bean Casserole
Sure, green bean casserole is usually reserved for Thanksgiving, but there’s no rule that says you can’t eat it year-round. I say, the more the merrier! Using fresh green beans and fresh mushrooms for the sauce is sure to make this casserole a hit.
3. Green Bean and Bacon Bundles
While bacon in excess isn’t great for a clean-eating diet, in moderation, it can still be enjoyed! Especially if you look for brands that are nitrate-free and humanely raised, if possible. We can still maintain a healthy lifestyle without being overly rigid.
4. Chicken + Green Bean Stir Fry
This is my favorite type of recipe: the ingredients are packed with nutrients, and the cooking method is remarkably simple yet incredibly flavorful and satisfying. Enjoy this stir-fry over a bed of rice or quinoa, and it will last for days – up to 3 days in the fridge!
5. Roasted Balsamic + Cheese Green Beans
This green bean recipe boasts unique flavors that may seem unusual at first, but they really add an impressive punch. We typically use balsamic vinegar for salads or marinades, but it pairs wonderfully with veggies too. Roasted and topped with parmesan cheese? PERFECTION.
6. Green Beans with Bacon and Fresh Mushrooms
Green beans, bacon, and mushrooms, oh my! There’s a reason these 3 ingredients are often paired. The crispy crunchiness of the green beans paired with the texture of the mushrooms and the smoky taste of bacon? What’s not to love?!
7. Air-Fried Green Beans
Need a quick, simple green bean recipe? Just throw some into the air fryer! They make for a fantastic, crispy, crunchy snack or side dish, especially when mixed with Italian seasoning, garlic powder, olive oil, and salt and pepper.
8. Teriyaki Green Beans
These teriyaki green beans are VERY tasty and are excellent for a quick weeknight dinner side dish, or an addition to your weekly food prep meals. I served these alongside garlic chicken tenders and brown rice for my family, and everyone really enjoyed them!
9. One Sheet Pan Salmon + Green Beans
Not only does this meal taste amazing with a nice balance of light salty-sweet tang, but it’s full of nutritional value! Salmon provides a ton of health benefits, such as lowering cholesterol levels, benefiting weight management, and supporting bone, hair, and skin health!
10. Green Bean Turkey Bowls
Need a quick meal to throw together for lunch? This one is for you! The turkey and green beans are mixed with coconut aminos and chili flakes, giving a nice, protein-packed punch of flavor!
11. Margherita Roasted Green Beans
All the ingredients in this recipe can be found on a traditional Margherita pizza, made with San Marzano tomatoes, mozzarella cheese, fresh basil, salt, and extra-virgin olive oil – but we’re baking them into our green beans instead!
12. Pan-Seared + Seasoned Green Beans
Another take on the classic green bean side dish, these are seasoned with olive oil, smoked paprika, ground mustard seed, cumin, chili powder, onion powder, garlic powder, salt, pepper, and lemon juice. Truly packed with flavor, this is a savory dish you won’t want to miss.
13. Green Bean Curry
If you’re in the market for a less traditional and more international pop of flavor, try this veggie curry! Popular in Indian cuisine, curry is a type of gravy that is characterized by its unique blend of spices. Many types of meat and veggies can be added to curry to change its flavor profile.
14. Tangy Green Bean Salad
Who doesn’t love a crisp, refreshing salad with lots of yummy, fresh veggies? Additionally, this one tastes even better after sitting in the fridge for an hour or two, as the flavors have time to meld together, making it ideal to make ahead of time for dinner or to bring to a BBQ.
15. Garlic + Herb Creamy Green Beans
These green beans are made with a creamy base of coconut milk and flour, then mixed with an array of spices including garlic, parsley, oregano, thyme, and salt and pepper. Sprinkle some crispy bacon on top, and you’ve got a delicious, clean-eating-approved dish.
As you can see, green beans are great consumed in a variety of ways, impressing any palate. Whether you eat them raw in a salad, lightly seasoned as a side, or packed with a punch in a casserole fit for Sunday dinner, green beans are a wonderful choice when it comes to clean eating.
How do you enjoy green beans? What are some of your favorite recipes? Let me know! And be sure to tag me in any of your creations!
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