String beans are so named because of the fibrous string that grows along one side of the bean. String beans, also known as green beans and snap beans, are rich in dietary fiber, vitamins A, C and K, and manganese. To retain the nutrients, texture and color, steam or stir-fry string beans, or cook them in a microwave oven. Cook the beans lightly, because the longer the beans cook, the more vitamins and minerals are lost. String beans are available all year, but they are inexpensive when the beans are in season during summer and early autumn.
Step 1
Select slender string beans about the diameter of a pencil. Larger string beans may be tough and not as flavorful. Avoid stiff, wrinkled or shriveled beans. To promote even cooking, select string beans of a similar size.
Step 2
Place the beans in a colander. Rinse the beans under cool, running water. Use a paring knife to cut off both ends, or pinch the ends with your fingernails. Cook the beans whole or cut them into pieces. Whole beans or large pieces are crisper and sweeter than small pieces.
Step 3
Steam string beans by bringing a small amount of water to a boil in a saucepan. Place the beans in a steamer, then place the steamer over the boiling water. Don't crowd the steamer because the steam must reach all the beans. Cover the saucepan and steam the beans for five to seven minutes, or until the beans are slightly tender.
Step 4
Stir-fry string beans for a crispy, flavorful side dish with very little loss of nutrients. Heat a small amount of olive or canola oil in a wok or frying pan, then fry the beans quickly, stirring constantly, until the beans begin to turn a slightly darker shade of green.
Step 5
Cook string beans in a microwave oven for a simple alternative to steaming on the stove top. Cut the beans into uniform pieces, then place them in a microwave-safe bowl with enough water to create the cooking steam. Cover the bowl with waxed paper or plastic wrap, then cook the beans until they're tender -- about three to five minutes. Stir the beans once about halfway through the cooking time. Add more water if necessary to create more steam.
Tips and Warnings
- String beans can be cooked in a saucepan filled with boiling water. However, because many of the nutrients are lost in the water, boiling isn't a healthy cooking method.
Things You'll Need
- Colander
- Paring knife
- Saucepan with lid
- Steamer
- Olive oil or canola oil
- Wok or frying pan
- Microwave-safe bowl
- Waxed paper or plastic wrap
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