Nutrition Information

Green beans (includes green, snap, and wax varieties) are moderately high in calcium and potassium and relatively high in dietary fiber. They are naturally low in calories, fat, and sodium. It is important to note that green beans do not make significant dietary nutrient contrubutions; therefore, it is wise to mix them with another vegetable that is high in Vitamin A (such as carrots) to make them a better choice as a vegetable side dish.

Planting and Harvesting Green Beans

The ideal time to plant green beans in Central Texas is in March to April for spring planting and August to September for fall planting. They should be in full production April to May in the spring, and October to November in the fall.

Storing Harvested Green Beans

Green beans should be stored in the refrigerator in a plastic bag and are best if used within 3-5 days of harvesting.

Choosing Green Beans for Freezing

Choose green beans that are slender, smooth, and crisp with slightly velvety pods and a bright green color. Do not use beans with big seeds (for this indicates older, tougher beans). Avoid wilted or flabby bean pods, serious blemishes, and decay. To prepare the green beans for blanching, wash the beans very well and remove the stem ends. Cut into 2- to 4-inch lengths and blanch for 3 minutes. Immediately after blanching, place in ice cold water. Place in appropriate containers leaving 1/2″ headspace and freeze.

Blanching Procedures

1. Wash beans very well, remove stem ends.
2. Cut into 2- to 4-inch lengths.
3. Blanch for 3 minutes.
4. Place in ice water for approximately one minute; drain. Place in appropriate containers with 1/2″ headspace; freeze.

The following recipe can be used with green beans or other bean varieties (such as: wax, string, snap).

Dilled Green Beans
(Serves 6)

Ingredients

• 1 cup homemade beef broth
• 2 tbsp. chopped onion
• 1/4 cup chopped green bell pepper
• 1/2 tsp. dill seed
• 1 lb. portion frozen, or canned, cut green beans

Directions

1. In a saucepan over medium heat, cook broth, onion, bell pepper, and dill seed several minutes, or until thoroughly heated.
2. Add beans. Cook covered, 5 to 8 minutes, or until beans are tender-crisp, not mushy.

Nutritional Analysis (per serving): Calories:27; Protein:1.84 gm; Carbohydrates:5.0 gm; Total Fat:0.375 gm; Cholesterol:0 mg; Dietary Fiber:2.41 g; Vitamin A:38.6 RE; Vitamin C:9.53 mg; Calcium:36.1 mg; Potassium:125 mg; Sodium:21.1 mg;
Diabetic Exchanges: 1 Vegetable