Runner Beans

Runner Beans Description :

Runner beans are long, vibrant green beans with a slightly sweet flavour and firm texture. Typically harvested young, they are crisp and tender when cooked. Popular in British and European cuisines, they can be steamed, sautéed, or added to soups and salads. Their bright colour and mild taste make them a versatile vegetable that pairs well with a variety of seasonings and dishes.

Health Benefits from eating Runner Beans :

Calories:

• About 30–35 calories per 100g (cooked) – super low-calories!

Key Health Benefits:

✅ High in fibre– Great for digestion and gut health.
✅ Rich in vitamin C – Boosts immunity and skin health.
✅ Good source of folate – Important for cell repair and pregnancy health.
✅ Contains iron & magnesium – Supports energy levels and muscle function.
✅ Low in fat & carbs – Excellent for weight management.
✅ Antioxidants – Help reduce inflammation and protect cells.

How to prepare your Runner Beans :

Start by trimming the ends of each bean and removing any tough strings along the sides. For tender beans, snap them into smaller pieces if desired. Then, blanch the beans in boiling water for 2-3 minutes, or steam them until tender. Once cooked, they can be sautéed, added to salads, or served as a side dish.

Here’s a simple and tasty recipe for Sautéed Runner Beans with Garlic and Lemon:

Ingredients:

• 300g runner beans, trimmed and cut into pieces
• 2 tbsp olive oil
• 2 garlic cloves, minced
• Zest and juice of 1 lemon
• Salt and pepper, to taste
• 1 tbsp fresh parsley, chopped (optional)

Instructions:

1. Bring a pot of salted water to a boil. Add the runner beans and cook for 2-3 minutes until tender but still crisp. Drain and set aside.
2. In a large pan, heat olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant, but be careful not to burn it.
3. Add the blanched runner beans to the pan. Sauté for 3-4 minutes, stirring occasionally, until heated through and slightly golden.
4. Stir in the lemon zest, lemon juice, salt, and pepper. Mix well to combine.
5. Remove from heat and sprinkle with fresh parsley if desired. Serve warm as a side dish or with your favourite main course.