Nutritional Composition of Green Beans
Green bean (also known as Minzu) is a common, inexpensive, and easy-to-store vegetable in traditional markets. It has a long, round, thin, thick, and tender green appearance, a crisp and delicate taste, and a light sweetness.
According to the Ministry of Health and Welfare Food and Drug Administration's food nutrient database, string beans are not only extremely low in calories but also contain many nutrients. The following are the calories and nutrients per 100 grams of string beans.
Calories: 121 calories
Protein: 1.3 g
Fat: 0.2 g
Carbohydrate: 27.8 g
Dietary fiber: 2.5 g
Potassium: 193 mg
Calcium: 40 mg
Magnesium: 22 mg
Iron: 0.6 mg
Vitamin A: 94 I.U.
Vitamin E: 0.33 mg
Vitamin B1: 0.06 mg
Vitamin B2: 0.09 mg
Vitamin C: 11.8 mg
Folic acid: 26.1 mcg
The 4 major effects of public beans! Prevent colorectal cancer and control blood pressure
Four seasons beans have many nutrients such as dietary fiber, potassium, magnesium, iron, and vitamin C. The following are four common benefits of four seasons beans.
Prevent colon cancer: String beans are rich in non-soluble dietary fiber, which can help effective bowel movement, promote bowel movement and improve the problem of constipation, thus preventing colon cancer.
Blood pressure control: String beans are an important source of potassium and magnesium, both of which can help control blood pressure and reduce the burden on the heart.
Helping diabetic patients control blood sugar: String beans contain a large amount of dietary fiber, which can promote the production of insulin and lower the Glycemic index (GI), helping diabetic patients control blood sugar. In addition, dietary fiber also helps to reduce cholesterol and prevent cardiovascular disease.
Relieving iron deficiency anemia: String beans contain iron and vitamin C, which can help replenish iron deficiency in patients with ischemic anemia, while vitamin C can help improve the efficiency of iron absorption. (Extended reading: Whiteface, dizziness, walking will wheeze? Don't be surprised! May be iron deficiency anemia symptoms)
Eat uncooked beans for fear of poisoning!
Because the beans contain bean toxins, saponin, and trypsin inhibitor, if eaten raw or uncooked, the above toxic substances will likely be eaten, causing nausea, vomiting, abdominal pain, heartburn, bloating, diarrhea, and other gastroenteritis symptoms, and even serious complications such as numbness of the limbs and mild neurological problems. However, if you can heat the beans thoroughly and make sure they are cooked inside and out, you can eat them without worry.
Tips for selecting and preserving string beans
When selecting string beans, we recommend that you pay attention to the smooth, green, full, and elastic surface of the pods to ensure that they are fresh.
In addition, you can store the beans in a bag in the freezer for about 5-7 days as a regular vegetable at home.
3 delicious homemade dishes with string beans
Here are 3 delicious dishes and recipes for string beans.
1. Pumpkin with String Beans
Butternut squash with string beans is suitable for people with low immunity, digestive tract diseases, and people who are prone to constipation. The ingredients, seasoning, and preparation methods are as follows.
Ingredients: pumpkin 400g (about 1/4), string beans 50g, and 1 small onion
Seasoning: 2 tbsp soy sauce (light soy sauce is good), 2 tbsp vinegar, 2 tbsp sesame oil, and a little canola oil
Preparation method.
Cut the pumpkin into 5~6 cm pieces and put them in a pot. Add a little canola oil and stir-fry with water until golden brown.
Wash the prepared string beans, boil them in boiling water, and then put them in ice water to cool down.
Slice onions thinly and soak in vinegar water to remove the pungency and drain.
Prepare a small bowl, put 2 tbsp each of soy sauce, vinegar, and sesame oil and mix well.
Mix pumpkin, string beans, and onion well, then pour the prepared seasoning over them.
2. Stir-fried Abalone Mushroom with String Beans (2 servings)
Stir-fried abalone mushrooms with string beans are easy to prepare and have only 82 calories.
Ingredients: 50g string beans, 25g abalone mushrooms, 25g red bell pepper, 1g minced garlic, 1 teaspoon salad oil, and 1/8 teaspoon white sesame seeds
Seasoning: 1 tsp soy sauce, 2 tsp rice wine, 1 tsp sugar, and 1/16 tsp salt
Preparation method.
Remove the coarse fibers from the string beans and cut them diagonally into 2 cm lengths.
Cut the abalone mushroom and red bell pepper to the same length as the beans.
Boil the red bell pepper in hot water for 5 minutes.
Add the boiled red bell pepper, string beans, and abalone mushrooms to the wok and stir-fry together.
Add 1 teaspoon of soy sauce, 2 teaspoons of rice wine, 1 spoon of sugar, and other ingredients and stir-fry well.
3. Tempura with String Beans
For those who like tempura, you can add string beans, flour, and tamari to make delicious tempura with string beans.
Ingredients: 200g string beans, 1/3 pot of frying oil, 1/2 cup of flour, 1 tablespoon of cornstarch, 1 egg, 1/2 tablespoon of sugar, a pinch of pepper, 1/6 teaspoon of baking powder, 5 tablespoons of water, 1/2 tablespoon of salad oil
Dips: pepper salt, sweet and spicy sauce, ketchup, and shibori soy sauce (may be increased or decreased according to personal taste)
Preparation method
Shred the string beans, wash them, and fold them into 6 cm lengths.
Combine the ingredients for the breading in a large bowl and mix well, including 1/2 cup flour, 1 tablespoon cornstarch, 1 egg, 1/2 tablespoon sugar, a pinch of pepper, 1/6 teaspoon baking powder, 5 tablespoons water, and 1/2 tablespoon salad oil.
Dip the prepared string beans into the coating ingredients, fry them in hot oil until they turn golden brown, and then remove them from the pan and serve them with your favorite sauce.
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