Green Beans are a nutritional powerhouse, packed with protein, fiber, vitamins, and minerals. Their high fiber content promotes digestive health, while the protein contributes to muscle growth and repair. Additionally, beans offer a low-fat protein source, supporting heart health. Rich in antioxidants, beans also help combat oxidative stress and inflammation in the body, potentially reducing the risk of chronic diseases. Incorporating a variety of beans into your diet can contribute to overall well-being and provide a versatile and sustainable protein source.
How long to boil green beans?
To boil green beans, it usually takes about 5 to 7 minutes. Boil them until they are tender but still crisp.
how to blanch green beans?
To blanch green beans, follow these steps:
Boil water in a large pot.
Add a generous amount of salt to the boiling water.
Trim the ends of the green beans.
Place the green beans in the boiling water for 2-3 minutes.
Prepare a bowl of ice water.
Use a slotted spoon to transfer the blanched green beans to the ice water to stop the cooking process.
Once cooled, drain the green beans.
Blanching helps retain the vibrant color and crispness of the green beans.
how to freeze green beans?
To freeze green beans, start by washing and trimming them. Blanch the beans in boiling water for 2-3 minutes, then immediately transfer them to an ice bath to stop the cooking process. Once cooled, pat them dry and spread them on a baking sheet for individual freezing. Once frozen, transfer the beans to airtight containers or freezer bags, removing as much air as possible. Label with the date and store in the freezer for up to 12 months.
Bean Soup Recipe
Ingredients:
1 cup mixed dried beans (such as black beans, kidney beans, lentils, etc.)
1 onion, diced
2 carrots, diced
2 celery stalks, diced
3 cloves garlic, minced
1 can (14 oz) diced tomatoes
6 cups vegetable or chicken broth
1 teaspoon dried thyme
1 teaspoon dried oregano
Salt and pepper to taste
2 tablespoons olive oil
Instructions:
Rinse the mixed beans under cold water and soak them overnight. Alternatively, you can use the quick soak method by boiling them for 2 minutes, then letting them soak for an hour.
In a large pot, heat olive oil over medium heat. Add diced onion, carrots, celery, and minced garlic. Sauté until vegetables are softened.
Drain the soaked beans and add them to the pot. Stir in diced tomatoes, vegetable or chicken broth, thyme, oregano, salt, and pepper.
Bring the soup to a boil, then reduce the heat to low, cover, and simmer for about 1 to 1.5 hours or until the beans are tender.
Adjust seasoning to taste and serve hot. You can garnish with fresh herbs or a splash of lemon juice if desired.
Enjoy your mixed bean soup!
Veg Mixed Bean Soup
Ingredients:
1 cup mixed dried beans (such as black beans, kidney beans, chickpeas, and lentils)
1 onion, diced
2 carrots, diced
2 celery stalks, diced
3 cloves garlic, minced
1 can diced tomatoes
6 cups vegetable broth
1 teaspoon dried thyme
1 teaspoon dried oregano
Salt and pepper to taste
2 cups chopped spinach or kale (optional)
Instructions:
Rinse the mixed beans and soak them overnight. Alternatively, you can use the quick soak method by boiling them for 2 minutes and letting them soak for 1 hour.
In a large pot, sauté the diced onion, carrots, and celery until softened.
Add minced garlic and sauté for another 1-2 minutes.
Drain the soaked beans and add them to the pot.
Pour in the vegetable broth and add diced tomatoes, thyme, oregano, salt, and pepper.
Bring the soup to a boil, then reduce the heat to simmer. Cover and let it cook for about 1-1.5 hours or until the beans are tender.
If desired, add chopped spinach or kale during the last 10 minutes of cooking.
Adjust seasoning to taste and serve warm.
Enjoy your delicious and nutritious mixed bean soup!
Ham Bone Bean Soup
Ingredients:
1 ham bone with some meat attached
1 pound dried beans (such as navy beans or Great Northern beans), soaked overnight
1 onion, chopped
2 carrots, diced
2 celery stalks, chopped
3 cloves garlic, minced
6 cups chicken or vegetable broth
2 bay leaves
1 teaspoon dried thyme
Salt and pepper to taste
Instructions:
Rinse the soaked beans and set them aside.
In a large pot, sauté the onions, carrots, celery, and garlic until softened
Add the ham bone, soaked beans, broth, bay leaves, and thyme to the pot.
Bring the mixture to a boil, then reduce the heat to simmer.
Cover the pot and let it simmer for 1.5 to 2 hours or until the beans are tender, stirring occasionally.
Once the beans are cooked, remove the ham bone, shred any meat, and return it to the soup.
Season with salt and pepper to taste.
Serve the bean soup hot, optionally garnished with fresh herbs.
Enjoy your delicious ham bone bean soup!
Butter Beans
Ingredients:
2 cans of butter beans, drained and rinsed
1 onion, finely chopped
2 cloves of garlic, minced
1 can of diced tomatoes
1 teaspoon of smoked paprika
1/2 teaspoon of cumin
Salt and pepper to taste
Olive oil for cooking
Fresh parsley for garnish (optional)
Instructions:
Heat olive oil in a pan over medium heat. Add chopped onions and cook until translucent.
Add minced garlic to the onions and sauté for a minute until fragrant.
Pour in the diced tomatoes, smoked paprika, cumin, salt, and pepper. Stir well.
Add the drained and rinsed butter beans to the mixture. Mix everything together and let it simmer for about 10-15 minutes, allowing the flavors to meld.
Taste and adjust seasoning if needed.
Serve the butter beans hot, garnished with fresh parsley if desired.
Enjoy your butter beans!
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