Originally written by Kimberly Cripps , former SDSU Extension Family & Community Health Field Specialist, with contributions by Megan Erickson, former SDSU Extension Nutrition Field Specialist, and Hope Kleine, former SDSU Extension Health Education Field Specialist.
- When buying fresh, select slender, no thicker than a pencil; if too mature, the seeds will be visible through the pod.
- Store unwashed beans in plastic bag. Keep for 3 days.
- Shell/dried beans are allowed to mature and harvested. Dried beans come in many colors, shapes, sizes and can be stored for months.
- Wash just before preparation, drain well. Trim off ends using knife.
- Fresh beans may be eaten raw in salads, cooked as a side dish or as part of a main dish.
- Stir-frying preserves nutrients; boiling and microwaving also common.
- When boiling, cook, covered about 4 minutes, cooking one pound or less at a time.
- Dried beans are soaked to absorb water and will become double to triple their size; cook to make them edible and digestible.
Like it! Green Beans with Tomatoes
- 1 1/2 pounds fresh green beans
- 1 large ripe tomato, cored and chopped
- 1/2 cup onion, chopped
- 1 clove garlic
- 2 Tablespoons olive oil
- 1 potato, cubed
- Salt and pepper to taste
- 1 cup water
- Wash the green beans and trim the stem ends. Set them aside.
- Wash the tomato and core it. Leave skin on.
- Heat the olive oil in a non-stick pan. Sauté the onions for one minute.
- Add garlic and tomatoes and cook for another minute.
- Add the green beans and toss into the mixture.
- Add the potato. Season with salt and pepper.
- Pour in water, cover, and let simmer for 10 minutes or until potato is tender.
- Serve hot. (Frozen green beans can be substituted for fresh. Fresh tomato can be replaced with 1 can of diced tomatoes. Frozen onions can be used in place of fresh onion.)
Yield: 6 servings
Nutrition Facts per Serving: Calories 100; Fat 5g; Cholesterol 0mg; Sodium 20mg; Carbohydrates 13g; Fiber 4g; Sugar 4g; Protein 3g
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