What is green bean and how can it be prepared?

The green bean is a type of legume that provides complex carbohydrates, vitamins, minerals and other bioactive compounds. Find out how to prepare it.

Last update: 14 March, 2022

The green bean is a legume that can provide several health benefits. It is a small variety of broad bean that is distinguished by its particular emerald green. It is often grown in areas of Galicia and Asturias, although its production tends to be scarce. Therefore, it is not always easy to find it in the market.

In general, regular consumption of legumes contributes to improving the quality of the diet. Most nutrition experts suggest eating it at least twice a week. In this case, we tell you how to take advantage of the verdina bean.

green beans with vegetables

The combination of green beans with vegetables results in a dish abundant in vitamins, minerals, fiber and antioxidant compounds. Like other varieties of legumes, this It provides B complex vitamins, zinc, magnesium, phosphorus and light doses of protein. In addition, being a source of complex carbohydrates, it is ideal for obtaining energy. Take note!

Ingredients

  • 500 grams of green beans.
  • 1/2 green pepper.
  • 750 milliliters of homemade vegetable broth.
  • 1 leek
  • Celery (to taste)
  • 1 large carrot
  • Salt.
  • Pepper.
  • Nutmeg.
The green bean is a source of fiber, vitamins and minerals. You can consume it in the context of a healthy diet.

Step by Step

  • To start, soak the beans overnight.
  • When preparing them, remove the liquid and cook for 20 minutes until tender.
  • Then, chop the vegetables until they are in small pieces.
  • Then, fry them in a frying pan with olive oil.
  • Once the beans are ready, add all the vegetables to a pot with the broth and season with salt, pepper and nutmeg.
  • Let cook a few more minutes, until everything is ready.
  • Before serving, let it rest for about 10 minutes. Enjoy!


Green bean: what are its benefits?

When introduced as part of a healthy and varied diet, the green bean provides several health benefits. Of course, nutritional deficiencies must be avoided so that the body functions without problems. Therefore, it is advisable to supplement their intake with other sources of macronutrients.

Improves the functioning of the digestive system

Legumes are a source of fiber. This substance is key to reducing the incidence of intestinal-type diseases. This is evidenced by research published in the journal International Journal of Food Sciences and Nutrition. It would be necessary to reach a daily consumption of 25 grams to experience true positive effects.

Now, you shouldn’t overdo it either. In the endfiber acts in many cases as an antinutrient. If so, it can partially block the absorption of some essential nutrients.

Helps maintain a healthy weight

Green beans with vegetables have a low energy intake, despite their content of essential nutrients and antioxidants. For this reason, they can be included without problem in the context of a hypocaloric diet with the aim of losing weight.

In addition, by concentrating fiber inside, will help stimulate the feeling of satiety, As suggested by a study published in European Journal of Clinical Nutrition. Because of this, they help reduce the urge to overeat.

Due to its fiber content and its low calorie intake, green beans support weight loss diets.


Help prevent anemia

Within the group of micronutrients, the iron content of beans should be highlighted. This mineral is essential to ensure the correct transport of oxygen through the blood. When the contribution is not enough, a situation of anemia can be suffered, according to a review published in The Medical Clinics of North America.

Of course, the availability of iron is generally low. This problem is aggravated when the origin of the same are foods of plant origin. To enhance its absorption, it will be crucial to administer the mineral with a certain dose of vitamin C.

Consume green beans, a healthy legume

As you have seen, the verdina bean is considered a very healthy legume, with positive properties for the body. However, it is key to introduce it in the context of a varied and balanced diet.

It can not only be eaten by spoon preparations, but also It is possible to prepare cold dishes such as salads and even stir-fries with it.

Do not forget that increasing the dietary intake of fiber is usually beneficial, at least up to 25 or 30 grams per day. In this way, the growth of the bacteria that make up the intestinal microbiota will be stimulated and, incidentally, the risk of disease will be reduced.

You might be interested…