Green beans, also known as string beans or snap beans, are in the same family as shell beans, such as pinto beans, black beans and kidney beans. Yet unlike their cousins, green beans’ entire bean, pod and seed, can be eaten. Green beans range in size, but they usually average four inches in length and are deep emerald green in color. They contain tiny seeds within their thin pods. Green beans are fat, sodium, and cholesterol free. They are also a good source of Vitamins C, A, and K.
If possible, purchase green beans at a store or farmer’s market that sells them loose so that you can sort through them to choose the beans of best quality. Purchase beans that have a smooth feel and a vibrant green color, and that are free from brown spots or bruises. They should have a firm texture and “snap” when broken.
Store unwashed fresh beans pods in a plastic bag kept in the refrigerator crisper. Whole beans stored this way should keep for about seven days.
Many people wonder about the possibility of freezing green beans, or purchasing green beans that have already been frozen. Both options can work—green beans are definitely a vegetable that can be frozen. We’ve seen several research studies on the nutritional consequences of freezing green beans, and most studies show the ability of green beans to retain valuable amounts of nutrients for 3-6 months after freezing. If you don’t have fresh green beans available on a year-round basis, purchasing frozen green beans can definitely provide you with a nutritionally valuable option.
If you wish to freeze green beans we recommend that you steam the green beans for 2-3 minutes. Remove from heat and let them cool thoroughly before placing them in freezer bags and storing them in your freezer.
It is good to remember that the passage of time appears to lessen the concentration of multiple nutrients. There appears to be less nutrient loss at 3 months than at 6 months, and you may want to limit your freezer storage of green beans (whether frozen at home or pre-purchased in frozen form) to about 3 months for this reason.
