Fresh green beans are a summer treasure

Fresh green beans are a true treasure of summer.

They are in season now, providing the opportunity to eat them raw in hand. Just pick them, give them a quick wash and munch on them.

But, of course, they are also delicious when cooked — whether boiled, steamed or grilled.

Green beans are often used in stir fries, stews, salads and curries — and, of course, the traditional green bean casserole. Update this dish by using fresh green beans, a homemade creamy mushroom soup and the familiar fried onion topping.

Green beans are widely used as a side dish, on their own or mixed with other vegetables and can be enhanced with everything from herbs to citrus juices and zest.

Green beans, also called snap beans or French beans, mix well with cheese, nuts, mushrooms, seafood, meat and many other foods.

They are low in calories and are a very good source of vitamins, minerals and plant-derived micronutrients.

They are a rich source of dietary fiber and vitamin A, as well as flavonoids such as lutein, zea-xanthin and beta-carotene.

Snap beans are a good source of folates. vitamin B6, thiamin (vitamin B-1), and vitamin C and minerals like iron, calcium, magnesium, manganese and potassium, which are essential for body metabolism.

When selecting beans, avoid those that are limp or overly mature with tough skin. Select tender, long, firm but flexible beans that make a snap when broken. Make sure they are bright green.

Store them in a perforated plastic bag kept inside the refrigerator at high relative humidity. Green beans keep well for as long as a week.

If you prefer to freeze them so you can enjoy green beans for months, blanch them in boiling water for several minutes, then plunge them into ice water. Place beans in a resealable plastic freezer bag and freeze for eight to 10 months.

Wash raw beans in cold water and, just before using, remove the strings and trim the ends.

Following are green bean recipes from www.allrecipes.com.

 

Green Bean and Potato Salad

1-1/2 pounds red potatoes

3/4 pound fresh green beans, trimmed and snapped

1 small red onion, chopped

1/4 cup chopped fresh basil

Salt

Pepper

1/2 cup extra virgin olive oil

1/4 cup balsamic vinegar

2 tablespoons Dijon mustard

2 tablespoons fresh lemon juice

1 clove garlic, minced

1 dash Worcestershire sauce

Place potatoes in a large pot, add one inch of water and bring to a boil. Cook 15 minutes, until potatoes are tender, adding green beans to steam after the first 10 minutes. Drain and allow to cool slightly.

Cut potatoes into quarters and transfer to a large bowl. Add green beans, onion, basil, salt and pepper. Toss until combined. Set aside.

Whisk together olive oil, balsamic vinegar, mustard, lemon juice, garlic and Worcestershire sauce in a medium bowl until well combined. Pour over salad and stir to coat. Season with salt and pepper.

 

 

Grilled Sausage With Green Beans and Potatoes

3/4 pound fresh green beans, trimmed and halved

1/2 pound red potatoes, quartered

1 large onion, sliced

1 pound smoked sausage, cut into 1-inch pieces

1 teaspoon salt

1 teaspoon ground black pepper

1 teaspoon vegetable oil

1 teaspoon butter

1/3 cup water

Place green beans, red potatoes, onion and sausage on a large sheet of foil. Season with salt and pepper, sprinkle with oil and top with butter. Tightly seal foil around the ingredients, leaving only a small opening. Pour water into the opening, then seal.

Place foil packet on a grill heated to high. Cook 20 to 30 minutes, turning once, until sausage is browned and vegetables are tender.

 

 

Marinated Green Beans With Olives, Tomatoes and Feta

2 pounds fresh green beans, trimmed

1/4 cup olive oil

2 cloves garlic, minced

1 cup kalamata olives, pitted and sliced

2 tomatoes, seeded and chopped

2 tablespoons red wine vinegar

1 tablespoon chopped fresh oregano

1/2 teaspoon salt

1/4 teaspoon ground black pepper

8 ounces crumbled feta

1 bunch fresh oregano sprigs

Bring a large pot of salted water to a boil over medium heat. Add green beans and cook eight to 10 minutes, until slightly tender, but still crisp. Immediately drain beans, then plunge them into ice water. Drain and place in a shallow serving dish.

Heat olive oil in a skillet over medium heat. Cook garlic in oil about 30 seconds. Remove the skillet from heat. Stir in olives, tomatoes, vinegar, oregano, salt and pepper.

Pour mixture over green beans and toss until beans are evenly coated. Sprinkle feta cheese on top and garnish with oregano sprigs. Chill at least three hours before serving.

 

 

Green Beans With Cherry Tomatoes

1-1/2 pounds green beans, trimmed and cut into 2-inch pieces

1-1/2 cups water

1/4 cup butter

1 tablespoon sugar

3/4 teaspoon garlic salt

1/4 teaspoon pepper

1-1/2 teaspoons chopped fresh basil

2 cups cherry tomato halves

Place beans and water in a large saucepan. Cover and bring to a boil. Reduce heat to low and simmer 10 minutes, until tender. Drain and set aside.

Melt butter in a skillet over medium heat. Stir in sugar, garlic salt, pepper and basil. Add tomatoes, and cook stirring gently just until soft. Pour tomato mixture over green beans and toss gently to blend.

 

 

Spicy Indian Green Beans, Gujarati Style

1 pound fresh green beans, trimmed and cut into 1-inch pieces

1/4 cup vegetable oil

4 cloves garlic, finely chopped

1 tablespoon black mustard seed

1 dried red chile pepper, crushed

1 teaspoon salt

1/2 teaspoon sugar

Pepper

Bring a large pot of water to a boil. Cook green beans three to four minutes, then drain, rinse with cold water and drain again. Blot dry.

Heat oil in a large skillet over medium heat. Stir in garlic and mustard seed and sauté one to two minutes, until golden brown. Stir in chile pepper, then add beans, salt and sugar. Cook, stirring, for eight minutes, until beans are tender. Season with pepper to serve.

 

 

Pan Fried Green Beans

1-1/2 pounds fresh green beans, trimmed and snapped

1/4 teaspoon garlic powder

1/4 teaspoon onion powder

Salt

Pepper

3 tablespoons olive oil

Combine green beans, garlic powder, onion powder, salt and pepper in a stainless steel pot over medium-high heat. Cook, covered, until beans begin to sweat. Remove the lid and stir occasionally until beans are tender.

When beans and spices begin to char on the bottom of the pan, stir in olive oil and turn off heat. Cover and let stand a few minutes.

Scrape the bottom of the pan to incorporate charred spices. Beans should have a dark, caramel color, but not black.

 

 

Crisp Pickled Green Beans

2-1/2 cups white vinegar

2 cups water

1/4 cup salt

1 clove garlic, peeled

2-1/2 pounds fresh green beans

6 large sprigs dill

3/4 teaspoon red pepper flakes, optional

Inspect six 1/2-pint jars for cracks and rings for rust, discarding any defective ones. Immerse in simmering water. Wash new, unused lids and rings in warm soapy water.

Stir together vinegar, water and salt in a large saucepan. Add garlic and bring to a rolling boil over high heat.

Trim green beans to 1/4-inch shorter than the jars.

Remove jars from simmering water. Place one sprig of dill and  1⁄8 teaspoon red pepper flakes in each jar. Pack in green beans standing on end.

Remove garlic from brine. Ladle boiling brine into the jars, filling within 1/4-inch of the tops. Seal jars with lids and rings.

Place a rack in the bottom of a large stockpot and fill halfway with water.

Bring to a boil and lower jars two inches apart into the boiling water using a holder. Pour in enough boiling water to cover jars by at least one inch. Bring to a simmer (do not boil), cover and process 10 minutes.

Remove jars from the stockpot and cool eight to 12 hours, until room temperature. Test jars for a good seal by pressing on the center of the lid. It should not move.

Let green beans ferment two to three weeks in a cool, dark space before eating.

 

 

Roasted Green Beans

2 pounds fresh green beans, trimmed

1 tablespoon olive oil, or as needed

1 teaspoon kosher salt

1/2 teaspoon freshly ground black pepper

Rinse green beans and pat dry with paper towels. Spread on a rimmed baking sheet. Drizzle with olive oil, then season with salt and pepper. Use your hands to toss the beans until evenly coated with oil, then spread in a single layer.

Roast in a 400-degree oven 15 to 25 minutes, until beans are crisp-tender, look slightly shriveled and start to show golden caramelized spots. Serve.