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Know your beans - what’s in them for you

Updated: Jun 2, 2019

Spring is the season of beans - from string, to flat and fresh borlotti. Despite the fact that they come from the same family, they offer different benefits as well as recipe versatilities. 


Let’s start with string beans - the most familiar out of the three. 


String beans (aka green beans), like all other beans, are known to be heart healthy and full of protein. They are also a low FODMAP food, meaning that the carbohydrates will be digested easily and won’t lead to gas. They are also full of vitamins and minerals. 


Borlotti beans, the newest addition to our #ORGANIC fresh fruit & veg section, are low on the glycemic index, which means they do not spike the blood sugar levels. This is of significant importance to diabetes and heart disease sufferers, and for weight loss and management.. They also help maintain low blood pressure and are recommended for pregnant women for their high level of folate. 


Flat beans are an immunity booster and a rich source of antioxidants. Also interesting is the carotenoid content, helping to prevent macular degeneration, reducing the risk of vision and other eye problems. 


Here are some recipes for inspiration and to start you off!


Image credit: dinnerthendessert.com

Keep it simple with sautéed string beans:

INGREDIENTS:

  • String beans

  • Garlic

  • Red chilli flakes

METHOD:

Simply saute’ garlic in olive oil, add the string beans and finish with red chilli flakes. If you don’t like it hot, consider sprinkling gomasio ginger (available at Farmer’s Deli).


Borlotti spring salad:

INGREDIENTS:

  • Fresh borlotti beans

  • Tomatoes

  • Shallots

  • Olive oil 

  • Thyme

METHOD:

Boil the borlotti bean in salted water for around half an hour. in the meantime, bake fresh tomatoes and sliced shallots tossed in olive oil and thyme leaves for 20 mins in a 200 degree oven. Once baked, let the tomatoes and shallots cool, then combine with the cooked borlotti beans. Add fresh herbs to garnish.



Image credit: giallozafferano.it

Braised flat beans in tomato sauce:

INGREDIENTS:

  • Flat beans

  • Onions

  • Garlic 

  • Tomatoes

  • Green olives

  • Balsamic vinegar

METHOD:

Saute’ the onions and garlic in olive oil. When they start getting some colour, add the beans and chopped tomatoes. Once reduced, add in a splash of aged balsamic vinegar and cook for some 20 mins. Towards the end, add in a handful of green olives and season with salt and pepper. Serve warm.


Image credit: thewanderlustkitchen.com

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