They’re crisp, nutritious and may even steal the show at Thanksgiving. Who wouldn’t skip the turkey in favor of an extra helping of green bean casserole? The rest of the year, some people may eat green beans raw to pack in the nutrients.
Green beans are a delicious and healthy side dish loaded with nutrients. They’re a good source of fiber and protein, which can help lower cholesterol. They’re also rich in antioxidants that fight inflammation in the body.
While raw vegetables are often the healthiest way to go, don’t reach for a raw green bean just yet.
Is it safe to eat raw green beans?
Not really. Green beans are one of those foods that you shouldn’t eat raw. That’s because green beans contain lectin, a protein that protects them from insects and fungi.
Lectin is helpful during the growing process but isn’t healthy for us to consume. It is resistant to digestive enzymes which means that our bodies can’t break it down like we do other foods.
When you eat raw green beans, the lectin in them binds to the surface of the cells in your digestive tract. This can lead to stomach upset like nausea, vomiting, diarrhea and bloating. Consuming a large amount of lectin could even damage the good bacteria in your gut.
Biting into one raw green bean likely won’t cause any issues. You’d have to eat a large amount to start feeling the digestive problems from lectin.
What are the best ways to cook green beans?
So, how should you cook green beans? It’s best to avoid boiling them because boiling can zap their nutrient content.
When preparing green beans, start by washing them and trimming the tough ends. Here are four simple ways to cook green beans.
- Steam and saute: Steam green beans with water in a covered pan, then drain the water and saute them with butter or oil.
- Blanch and shock: Cook green beans in boiling water for a few minutes (this is called blanching), then place them in cold water to stop the cooking.
- Roast: Toss green beans with olive oil, salt and pepper and roast them at 425°F for 10 minutes.
- Instant Pot: Toss your clean green beans and a cup of water into your pressure cooker, then sit back and relax.
If you’ve ever tasted plain, cooked green beans, you know they need some help in the flavor department. Start by adding a little fat with butter or olive oil. Then season with salt and pepper. For an extra kick, try ginger, dill, thyme or garlic.
Our Best Green Bean Recipes
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Tomato-Onion Green BeansFresh green beans are the stars of this healthy side. Serve with grilled chicken, pork tenderloin or seafood for a delicious end to a busy day. —David Feder, Buffalo Grove, Illinois
Green Bean and Potato SaladFor family reunions, my mom would make everybody's favorite green bean and potato salad. Now I'm the one who brings it. —Connie Dicavoli, Shawnee, Kansas
Zesty Garlic Green BeansThese green beans travel so well because they can either be served at room temperature or reheated at the party. —Christine Bergman, Suwanee, Georgia
Basil-Garlic Green BeansThese are a result of getting my son, Mark, to eat green beans. He loves them extra garlicky. —Jenny Witcraft, Cleveland, Ohio.
Green Bean CasseroleThis easy green bean casserole recipe has always been one of my favorite dishes. You can make it before any guests arrive and refrigerate it until it’s ready to bake. —Anna Baker, Blaine, Washington
Pickled Green BeansThis recipe produces zippy little pickled green beans, preserving my veggies for months to come ... if they last that long. I crank up the heat a bit with cayenne pepper. —Marisa McClellan, Philadelphia, Pennsylvania
Fabulous Green BeansMy family loves this buttery sauce over green beans, whether they’re garden fresh or frozen. Another greeny option: Try sugar snap peas. —Lori Daniels, Beverly, West Virginia
Garlic-Sesame Green BeansSauteed bits of garlic and shallot, with a sprinkling of toasted sesame seeds, turn ordinary beans into something special. Keep the recipe in mind for your garden crop in summer. —Deirdre Cox, Kansas City, Missouri
Italian Artichoke-Green Bean CasseroleMy mother and I made a few small changes to a recipe we found in a cookbook to create this comforting side dish. We increased the vegetable count and tossed in some seasonings to take the flavor up a notch. It's definitely not your average green bean casserole. —Denise Klibert, Shreveport, Louisiana
Tangy Bacon Green BeansMy grandmother’s Pennsylvania Dutch-style recipe turns plain old green beans into a tangy cross between three-bean and German potato salads. —Sharon Tipton, Casselberry, Florida
Pepper Parmesan BeansA colorful mixture of peppers and green beans gets an Italian treatment with basil and Parmesan cheese in this delightful vegetable dish. The garlic adds a savory zip. —Marian Platt, Sequim, Washington
Warm Green Bean & Potato SaladThe combination of green beans and red potatoes, sometimes known as green beans Pierre, is one of my go-to side dishes. It's terrific with chicken.— Preci D'Silva, Dubai
Hungarian-Style Green BeansA vacation to Hungary inspired this flavorful side of green beans with paprika and mushrooms. Being a vegetarian, I welcome these tasty ideas. —Sherry Johnston, Green Cove Springs, Florida
Fresh Green Beans & GarlicI am a firm believer that fresh is best. I developed this recipe to take advantage of our garden veggies. It really shows off the full flavor of the green beans. —Carol Mayer, Sparta, Illinois
Lemon-Garlic Green Beans"My brother made this stove top side dish as his contribution to Christmas dinner one year. We liked it so much that it became a mainstay in our household. -Gail Orsillo of Lynnwood, Washington
Bacon and Garlic Green BeansAdding white wine, lemon juice and garlic gives a little kick to green beans. It was enough to turn our old, traditional holiday side into a year-round favorite. —Shannon Reynoso, Bakersfield, California
Roasted Green Vegetable MedleyRoasting vegetables such as broccoli, green beans and Brussels sprouts is a fantastic way to serve them, and almost any veggie combo works. — Suzan Crouch, Grand Prairie, Texas
Beans 'n' Caramelized OnionsBrown sugar, bacon and cider vinegar season this simple side. I often make it for family and friends, and it never fails to please!—Jill Heatwole, Pittsville, Maryland
Buttery Almond Green BeansToasted almonds add crunch to this no-fuss treatment for fresh beans. They get extra flavor from convenient onion soup mix and Parmesan cheese. —Edna Hoffman, Hebron, Indiana
Honey Garlic Green BeansGreen beans are a reliable standby, but they can seem ordinary on their own. Just a couple of extra ingredients give them a sweet and salty attitude. This is definitely my family's favorite way to enjoy them. —Shannon Dobos, Calgary, Alberta
Roasted Green Bean SaladThis easy recipe turns homegrown green beans into something special. A tangy dill and Dijon vinaigrette coats the beans without overpowering them so the fresh-picked flavor comes through. —Kathy Shell, San Diego, California
Spiced Green BeansThese yummy green beans have just the right amount of kick to spice up any meal. —Howard Pierce, Naperville, Illinois
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