Where do green beans come from?
The green bean, which originated in Mexico and Peru, has progressed through history from a wild and untamed vegetable to a champion of our plates.
Green beans should be one of your favorite vegetables since they are high in fiber and mineral salts, low in calories, and simple to cook. And if it isn't, our suggestion should persuade you differently.
The bean, like many other plants grown in Europe today, is native to America. Before domestication, the bean appears to have been a liana, cultivated in parallel in Peru and Mexico 8,000 or 9,000 years ago.
Although Christopher Columbus discovered it in Cuba on his first voyage in 1492, the plant did not officially arrive in France until 1553, when Catherine de Medici carried it in her luggage following her marriage to the future King Henry II.
Previously ingested in the form of grains (dry or not), we began to eat it as we do today in the 18th century.
It's worth noting that France is the biggest producer of fresh green beans, ahead of Italy and then Spain, with a yearly output of 24,000 tonnes.
Women in Central and South America, where the plant originated, collected numerous species of wild beans as early as prehistoric times. Excavations in Ancash, Peru, have revealed that it was grown 7,000 or 8,000 years ago. However, it was not until the great discoveries and conquering of the New World that the first beans arrived on the European ports. They were discovered by Christopher Columbus in Cuba, Cabeca de Vaca in Florida in 1528, and Jacques Cartier in the entrance of the St. Lawrence in 1535.
Pope Clement VII received the first samples of beans in 1528 and handed them to Canon Piero Valeriano. Out of curiosity, he will seed them in pots and afterwards collect the pods he deems to be of exceptional quality. They swiftly spread over northern Italy. When Catherine de Medici travels to France to marry the future Henry II, Canon Pietro advises her to include a handful of beans in her luggage since there is no better way to win a man's heart than to fill his stomach. The beans swiftly traveled through Provence, then to Languedoc, where they quickly supplanted the typical cassoulet bean.
Until recently, yellow beans, also known as butter beans, were mostly consumed in North America, but green beans have long been popular in Europe.
Until the turn of the twentieth century, the majority of Europeans thought the bean came from Asia, and reference books unknowingly perpetuated this myth. It wasn't until the start of the twentieth century that the origins of this vegetable, which is today grown all over the world, were fully revealed.
If the Amerindians did not consume the beans in their natural condition, the Europeans rapidly found the snap. The French developed a tradition of picking beans while they were young and of extremely small diameter (extra-fine, fine, or needle) since the previous kinds soon produced threads and their husk became fibrous (called parchment). In order to avoid the field or vegetable garden becoming fibrous, it was required to return every 24 or 36 hours. The fillet bean was born as a result of this, and it is now known throughout Europe for its delicacy and delicate flavor. It's known as French bean or French filet in English-speaking nations.
Breeders only created kinds of wire-free and parchment-free snap-ins to deal with delayed picking around a century ago. Because of its unique flavor, a few antique types with threads (also known as parchment) are still farmed today, but the care they demand makes it a more expensive product, greatly sought after by chefs in high-end restaurants.
What Are The Nutritional and caloric values of fresh Green bean ?
The term “green bean” refers to the shoots of a legume, such as the common bean, that are picked before they reach maturity. It is considered a fresh vegetable since it is low in calories but high in water and vitamin C.
Its water content, like that of other fresh vegetables, surpasses 90%.
Although it has nearly no fat, it is one of the vegetables with the highest protein content (certain necessary amino acids are still lacking), and its carbohydrate content is about average for green vegetables.
Vitamin C, B vitamins, some provitamin A, and vitamin E are all found in green beans.
Potassium, calcium, and magnesium are all present in rather significant amounts. Many trace elements are also present, including manganese, zinc, copper, selenium, boron, and fluorine.
Finally, it comprises a variety of fibers, including pectins, celluloses, and lignins.
Nutritional and caloric values of fresh common bean
For 100 g of cooked green beans:
|Name of constituents||Unity||Average content|
|Saturated FA(fat acid)||g||–|
|Vitamin E activity (alpha-tocopherol)||mg||–|
|Vitamin B1 or Thiamine||mg||0.13|
|Vitamin B2 or Riboflavin||mg||0.062|
|Vitamin B3 or PP or Niacin||mg||1.92933|
|Vitamin B5 or Pantothenic acid||mg||0.222|
|Vitamin B6 or Pyridoxine||mg||0.105|
|Vitamin B9 or Total Folate||µg||75|
Why should you eat green beans?
From May through September, green beans are harvested. Today, though, it may be purchased all year on store shelves.
The National Health Nutrition Program suggests eating at least 5 servings (of at least 80 g) of fruits and vegetables each day and taking advantage of seasonal variability. One serving of vegetables is equivalent to a big handful of green beans.
Vitamins, antioxidant chemicals, and fibre found in fruits and vegetables all help to keep your health in check. A high intake of vegetables and fruits has been demonstrated in several studies to lower the risk of cardiovascular disease and cancer.
Cooked green beans have a modest calorie content (29.4 calories per 100 grams). It's a good source of fiber, calcium, and potassium.
The bean, which contains roughly 7 g of fiber per 100 g, surely aids intestinal transit.
It helps you to do the following since it contains both soluble and insoluble fibers:
Contribute to the prevention of cardiovascular disease; aid in the control of type 2 diabetes; lower the risk of colon cancer; better satisfy hunger by swiftly producing satiety.
But be careful not to go overboard! Fiber, when consumed in excess, can cause intestinal pain. They're linked to stacchynosis and raffinose, two poorly absorbed carbohydrates found in vegetables that ferment in the colon and induce flatulence.
Green beans are the most eaten vegetable in France, with 4 kilogram consumed per year and per person. And this amount excludes beans cultivated in private gardens (the average yearly consumption of fresh green beans in a French family is estimated to be 810 g)!
Vitamins C and B9 are abundant in beans.
Vitamin C is the most well-known, and it aids in the maintenance of connective tissues (by permitting the creation of collagen) as well as acting as an antioxidant.
The vitamin, commonly known as folate, is required for cell development and multiplication. As a result, it is especially suggested for youngsters and pregnant women.
Mineral salts found in the bean include:
sodium; potassium; magnesium in a reasonable proportion; iron in a significant amount (which vitamin C precisely helps to synthesize).
The Benefits of Fresh Common Beans: Why Eat Them?
Preventing specific tumors
An epidemiological research was conducted to examine the influence of various meals on the risk of esophageal and stomach cancer. The findings show a link between regular eating of kidney beans (once or twice a week or more) and a decreased risk of these two malignancies.
Increased bone density
Some epidemiological studies link a high intake of fruits and vegetables to improved bone density in middle-aged people. In terms of the fresh common bean, researchers found that it was one of the diets that reduced bone degeneration in rats.
High in fiber
Beans have a high fiber content of 4g per 100g. Dietary fibers, which are exclusively found in plants, are a group of chemicals that the body does not digest. A fiber-rich diet has been linked to a decreased risk of colon cancer and may help to satisfy hunger by helping you feel full faster. Beans include both forms of fiber (soluble and insoluble), which have distinct effects on the body. Insoluble fiber is thought to help reduce constipation by increasing stool volume, whereas soluble fiber may help prevent cardiovascular disease and type 2 diabetes.
The cooked bean provides a source of magnesium for women but not for men, as their demands differ. Magnesium is essential for bone formation, protein synthesis, enzymatic reactions, muscular contraction, dental health, and immune system function. It is also involved in energy metabolism and nerve impulse transmission.
Iron and manganese source
Iron may be found in both raw and boiling beans. Iron is found in every cell in the body. This mineral is required for oxygen delivery and the production of red blood cells in the blood. It is also involved in the production of new cells, hormones, and neurotransmitters (messengers in nerve impulses). It should be noted that the iron found in plant meals is less readily absorbed by the body than the iron found in animal foods. However, iron absorption from plants is enhanced when combined with other nutrients, such as vitamin C.
Manganese may be found in both raw and boiling beans. Manganese is a cofactor for numerous enzymes that aid in a variety of metabolic activities. It also contributes to the protection of free radical damage.
A sufficient supply of vitamin K
Vitamin K may be found in both raw and boiling beans. Vitamin K is required for the creation of proteins that aid in blood coagulation (both stimulating and inhibiting blood clotting). It also aids in the development of bones. Vitamin K is created by bacteria in the colon in addition to being found in the meal, which explains why shortages in this vitamin are uncommon.
Vitamin B2, B9, and C source
Vitamin B2 may be found in both raw and boiling beans. Riboflavin is another name for this vitamin. It, like vitamin B1, aids in the energy metabolism of all cells. Furthermore, it aids in tissue development and repair, hormone synthesis, and red blood cell creation.
Raw beans are high in folate. Folate (vitamin B9) is essential for the formation of all cells in the body, including red blood cells. This vitamin is necessary for the creation of genetic material (DNA, RNA), the proper functioning of the neurological and immunological systems, and the healing of wounds and wounds. Because it is required for the synthesis of new cells, sufficient intake is critical throughout growth and development of the fetus.
Raw beans are high in vitamin C. Vitamin C's significance in the body extends beyond its antioxidant effects. It also helps to maintain the health of bones, cartilage, teeth, and gums. Furthermore, it protects against infections, improves the absorption of iron found in plants, and speeds up recovery.
How to choose the best fresh green bean and keep it fresh ?
This time, it's all about personal preference! Green beans come in three varieties:
String beans are collected young, before the threads grow, and have a bright green hue. They are frequently included in the very fine bean category.
Snap beans: generally a little larger, they may be harvested at maturity, while their son develops later. Their hue is frequently yellowish (like butter beans).
The rib eye steaks or filet beans, mangetout: a combination of the two previously mentioned kinds. It has been produced by manufacturers since the 1980s to blend the strengths of both sorts. It grows thinner, longer, and threadless during the 90s, making it easier to harvest.
Finally, in terms of size, five categories have been established:
exceptionally fine: up to 6.5 mm; very thin: up to 8 mm; thin: up to 9.5 mm; mid-range: up to 11 mm; medium: greater than 11 mm
Choose beans that are solid, fine, and free of flaws.
Fillet bean is difficult to preserve, especially ultra fine, which loses moisture rapidly. Place it in the refrigerator wrapped in a moist cloth.
The snap beans will keep in the refrigerator for a week. After blanching for two minutes, it freezes well. Choose freezer varieties wherever possible. After a few minutes in boiling salted water, the mange-tout can be lacto-fermented.
What's better: fresh, canned, or frozen?
The content of the beans varies relatively little depending on the manner of preservation. A study conducted by INRA (which became the national research institution for agriculture, food, and the environment – INRAE – on January 1, 2020) discovered that a “substantial amount” of folate was maintained throughout the deep freezing or canning of beans, for example.
It is still preferable to steam the beans rather than immerse them in water, since the nutrients will migrate into the cooking liquids otherwise.
Cooking produces changes in the bean's composition. Carbohydrate and protein levels fall, as do vitamin C, B vitamins, potassium, calcium, and phosphorus levels.
Cooked or uncooked, it has the same amount of provitamin A, magnesium, iron, and fiber.
It's a good idea to buy organic green beans if you want to reap the most advantages from them. Indeed, 54 percent of non-organic beans have pesticide residues, and 5.6 percent surpass the maximum residue levels, i.e. the European regulatory criteria that must not be exceeded.
How to Prepare fresh green bean ?
We recommend a quick cooking time to maintain the nutritional advantages. Let's see what we can do about that.
What's the best way to prepare it? What is the best way to match it?
Although fillet beans may be eaten raw, they improve from being briefly boiled in salted water. To avoid the beans from hardening, only add salt at the end of cooking if the water is hard. Purple beans must be eaten raw or scarcely blanched if their lovely color is to be preserved. If not, they will become green.
**In Quebec, we commemorate the advent of the first mange-tout by making the “boil,” a type of pot-au-feu consisting of braised beef and fresh potatoes, carrots and summer cabbage, onions (garnished with a clove) and yellow beans.
**In Japan, beans are prepared by coating them in a sauce made of toasted walnuts pounded with a pestle, mirin, miso, soy sauce, dashi (seaweed broth), and a little sugar after they have been boiled and split in half.
**Veal shank, green beans, tomatoes, onion, garlic, olive oil, saffron, ginger, candied lemon bark, and black olives are used to make the green bean tagine. The meat is cooked in a tagine (earthen dish with a conical cover), a saucepan, or a pressure cooker with the veggies (excluding the green beans). Add the spices, lemon peel, black olives, and cut-up beans toward the end of the cooking time, and simmer for about 20 minutes.
**In Provence, butter beans are drizzled with a sauce made of tomatoes, carrots, and onions simmered with thyme, white wine, nutmeg, and basil. It may also be cooked for a few minutes before browning in oil with garlic, onion, basil, and cut-in-half cherry tomatoes.
**In a salad with roasted turkey breast, sliced fennel, sweet onion, and a balsamic vinegar vinaigrette, the Roman bean is moistened. Alternatively, top with orange zest and Meaux mustard and serve with blood orange slices, red onion slices, and a sherry vinegar vinaigrette.
**Baked snacks in Georgia are served with a red wine vinegar, olive oil, garlic, and a good amount of chopped cilantro leaves sauce. Allow two hours for flavors to meld.
**Serve the beans with the potatoes and a nice dressing while they're still hot. Alternatively, serve cold with tomatoes and onions.
**With toasted hazelnuts and orange wedges, finely crushed and sprinkled on top towards the end;
**Mint leaves, peeled tomatoes, freshly grated Parmesan cheese
**Featuring walnut kernels, radicchio, and smoky bacon
**After blanching for a few minutes, finely chopped and served with zucchini run through a mandolin. Season with dill, gray shallots, and a white wine vinegar vinaigrette before adding tiny sliced mushrooms. 1 hour before serving, refrigerate;
**With mint leaves, tomato, and yogurt.
Green bean ;What risks?
Beans are one of the foods that might cause oral allergy syndrome. This condition is caused by an allergic reaction to proteins found in a variety of fruits, vegetables, and nuts. Some persons who are allergic to environmental pollens are affected. Hay fever is usually often the precursor to this disease. Local symptoms such as itching and burning sensations in the mouth, lips, and throat may then arise, but normally resolve a few minutes after ingesting or touching the offending food.
In the absence of additional symptoms, this response is not significant, and beans should not be avoided on a regular basis. It is, however, suggested that you contact an allergist to establish the reason of your sensitivities to plant foods. The latter will be able to determine whether particular measures are required.
Green beans may be the cause of oral allergy syndrome. This condition manifests as an allergic response to certain plant proteins. It primarily affects persons who are sensitive to pollen.
After ingesting or handling the offending food, they may suffer stinging and burning sensations in their mouth, lips, and throat. Symptoms might disappear in a matter of minutes. It is, however, suggested that you visit an allergist to ascertain the reason of the response and any prophylactic steps that should be done.