Freshly picked string beans are packed with nuttrents, and stir-frying is one of the two best cooking methods for retaining the nutrients -- particularly vitamin C and beta carotene -- according to the "Journal of Food Quality." Stir-fry string beans with garlic or sesame seeds as a side dish, or add them to a mixed-vegetable stir-fry as a healthy main course.
Step 1
Wash the beans with water and rinse thoroughly to ensure that all dirt has been removed.
Step 2
Pat the beans dry to prevent oil splatter later when you stir-fry them.
Step 3
Snap the tough ends off the beans and remove any spots or places where insects have bitten the beans.
Step 4
Preheat a wok or skillet over medium high heat.
Step 5
Drizzle just enough vegetable or sesame oil into the wok or skillet to lightly coat the bottom and sides and prevent the beans from sticking.
Step 6
Add the seasonings of your choice to the oil; examples include minced garlic, chopped onion, sesame seeds and fresh herbs.
Step 7
Toss or stir the seasonings in the oil for 1 to 3 minutes to allow them to slightly soften.
Step 8
Add the string beans to the oil and stir-fry them for 3 to 7 minutes, depending upon how crisp you prefer them.
Step 9
Remove the string beans from the wok or skillet and plate them for serving.
Tips and Warnings
- For a less crunchy bean, parboil the string beans for 2 to 3 minutes before stir-frying them. Just remember that the more time the beans spend cooking in water, the fewer water-soluble vitamins will remain at the end of cooking.
Things You'll Need
- Wok or skillet
- Flat bamboo spoon or spatula
- Vegetable or sesame oil
- Salt and pepper (optional)
- Herbs and seasonings (optional)
References
- "Journal of Food Quality"; Retention of Vitamin C, Iron and β-Carotene in Vegetables Prepared Using Different Cooking Methods; Mellova A. Masrizal, et al.; November 1997
- "The Everything Stir-Fry Cookbook: 300 Fresh and Flavorful Recipes the Whole Family Will Love"; Rhonda Lauret Parkinson; 2007
- "The Thousand Recipe Chinese Cookbook"; Gloria Bley Miller; 1984
- "Japanese Homestyle Cooking"; Tokiko Suzuki; 2000
Member Comments