Green beans come from the vegetable food group. They are an annual plant, meaning they die after a single growing season. Depending on the variety of beans, they can grow two different ways, either as a bush or a vine. Green beans are legumes that produce their own nitrogen, enriching the soil as they grow. These beans are most commonly green in color, but can also be purple, yellow, or speckled. Green beans are available year round.

How to BuyChoose fresh, well-colored beans that snap easily when bent. Avoid limp or over-matured beans with tough skin. Green beans are an affordable vegetable and can be bought fresh, frozen or canned. When buying canned green beans, opt for the “no added salt” variety.

How to StoreRefrigerate fresh green beans in bag; use within one week.

How to PrepareBefore cooking fresh green beans, wash and remove the stems using your hands, a knife or scissors. Always rinse canned green beans before using.

Ways to cook green beans: microwave, blanch, steam, stir-fry, roast, sauté, boil or bake in a casserole.

Tasty seasonings for green beans: basil, dill, marjoram, oregano, rosemary, savory, tarragon, thyme, onion, garlic, chives, mushrooms, bacon and slivered almonds.

Health Benefits » Low in calories and carbohydrates

» Contain no fat, cholesterol or sodium

» Good source of fiber » Contain micronutrients like folate, iron, potassium and vitamins A, C and K

GREEN BEANS

Nutritional Facts: 60 Calories per 1/2 cup, 3g Fat, 7.5g carbohydrate, 1.6g protein, 21mg sodium, 164mg potassium

Sautéed Green Beans & Cherry Tomatoes

DID YOU KNOW? » Green beans are a type of bean grown specifically to be eaten while still unripe. If you don’t pick green beans when they are young, the pods harden.

» There are more than 130 varieties of green beans that differ in size, color and taste.

GREEN BEANS

Calories 35

Protein 2%

Sodium 0%

Dietary Fiber 11%

Carbohydrate 3%

Potassium 2%

Calcium 4%

Iron 4%

% Daily Value*per 3/4 cup green beans

Portion: 1/2 cup. Yield: 8 servings

ingredients½ cup onions, fresh, chopped4 cloves of garlic, peeled and chopped3 ½ cups (1 lb.) green beans, fresh ½ cup boiling water 1 cup cherry tomatoes, fresh, halved 1/8 tsp. salt1/8 tsp. black pepper1 3/4 Tbsp. canola oil

METHODIn a large skillet over medium heat, add oil. Sauté the onion in the oil for 7–10 minutes until softened and beginning to turn golden. Add garlic and sauté for 1 minute. Add green beans and water, cover and cook for 5–7 minutes, stirring occasionally, until green beans are crisp, yet tender. Add tomatoes and sauté for another minute. Season with salt and pepper. Serve warm.

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.