Welcome to our weekly series where we’ll let you know what fruit and vegetables are market fresh this week, give you handy storage tips and recipes to make the most of seasonal produce.
Green beans are the most popular fresh beans in Australia with their crisp pods filled with soft pale-green coloured seeds. The most common green beans grown Down Under include French (also called bush or dwarf beans), which are the ‘stringless’ variety, as well as climbing or runner beans which require support to climb.
They are also referred to as snap beans, string beans or French filet beans – bush beans are easier to grow in smaller spaces, while climbing beans can produce a higher yield with proper support.
Green beans are rich in vitamin C and beta-carotene, an antioxidant which gives fruit and vegetables their colour, along with being a good source of folate and potassium, which helps regulate blood pressure. They can also help fight inflammation and are a good source of protein and fibre which can help lower cholesterol.
When buying green beans, choose ones that are firm, bright green in colour, free of blemishes and bruises and snap easily when bent. Store them unwashed in a plastic bag in the crisper drawer of your fridge for up to a week, where they should retain their crispness. Avoid beans which appear wrinkled, soft or too large.
To freeze green beans, blanch them to preserve their colour, texture and flavour – blanch them in boiling salted water to stop the ripening process and preserve nutrients. Then remove extra moisture from beans so they don’t clump together; place in a freezer bag or vacuum-sealed bag, label with contents and date and freeze quickly. For the best quality results, use frozen beans within 6-8 months.
Here are three recipes to make the most of fresh green beans in your cooking this week:
Served with a warm cherry vinaigrette, these zesty green beans make for a delicious side. Elevate your next dinner party with this impressive take on a staple.
This tasty tofu and green bean stir-fry is served with soba noodles. It'll go down a treat for lunch or dinner. This dish can easily be adapted for different dietary requirements – add thinly sliced beef or chicken, while seafood lovers will salivate over prawns or scallops served this way.
This quick and easy tray bake really is a one-pan dinner winner, with fresh salmon, baby tomatoes, tomatoes, green beans and olives baked to perfection, then topped with a parsley, basil, red onion and olive oil salsa. The best part - only one oven pan to clean!
