Magic from the beanstalk

It doesn't pay to bypass a bean, which is a vegetable offering a power house of nutrients, writes Elizabeth Latham.

Green beans must be one of the most commonly grown vegetables in New Zealand home gardens.

A vine of beans is often seen attached to a makeshift trellis made from whatever is handy in the tool shed. My father used to swear by stockings as being the best runner-bean trellis support. Unfortunately stockings fell out of fashion, therefore so did their use in the garden.

Now it's mid-summer, beans are in full flood. It used to be that the runner bean was the only type available on the market. Now there are so many varieties that it is profoundly confusing to the consumer who might want to know a little more about what it is they are eating.

Supermarkets stock beans for most of the year, due to imports from Australia in winter. However more often than not the tired, limp, very expensive beans that you find in winter here illustrates yet again that buying fresh, local seasonal produce is by far the most exciting way to enjoy our food.

Right now I just have to walk to my back yard to appreciate a daily harvest of green beans. I am growing an Italian flat bean this year that is my current favourite.

As always "best" is a matter of taste. What you might not know is that beans can be enjoyed in the green state, shelled or dried.

Some varieties can actually be eaten in all three states, although normally the type of bean you choose is more likely to have one or two purposes. Often beans designed to be shelled or dried have thick chewy pods and don't make good eating, except in the case of a variety such as a broad bean that is excellent whole when really young.

A shelled bean is defined as one where the bean has become too big and old to eat green and the seed inside has grown. A dried bean is one that has grown long enough to be ready for drying and storing. A borlotti or cannelloni bean, very commonly grown in Italy, are beans that are either eaten in their shelled or dried state.

Beans are from the the Fabaceae family and there are about 14,000 different species, but only about 20 of these are grown as food for humans. There are white, red, black, and brown beans as well as green beans.

The best part about beans has to be that they are a veritable power house of nutrients. They are low in calories and full of Vitamin K, C and A, manganese, fibre, potassium, folate and iron.

They are also a source of riboflavin, calcium, phosphorus, protein, omega 3 fatty acids and niacin. So if you are thinking of bypassing a bean think again. However, beans do contain oxalates so people who have kidney or gall bladder problems may well want to avoid beans.

Most green beans are annuals, unlike runner beans that are perennial. Beans come in either bush or pole varieties and the seed varieties are numerous. Most of the beans available today are stringless and only need to be topped and tailed, and possibly sliced in half before cooking.

Essentially beans need to be picked when immature, when they are at their tastiest and the crunchiest. Always look for beans that are crisply fresh; no limp beans allowed – these are not fresh and not good eating.

If you are lucky enough to find some Italian beans in the market, try them for their excellent flavour.

Like most vegetables, beans should not be overcooked. If overdone they lose colour, taste and texture. Undercooked and they are strangely squeaky, so the perfectly cooked bean should still be crisp but not overcrisp.

Steaming lightly or throwing them into a little boiling water for a few minutes will do the trick. Test for "doneness" by pricking with the end of a sharp paring knife. There should still be resistance but a slight "give" as the knife slips into the bean.

As with asparagus, beans are great roasted in a hot oven until just tender, sprinkled with a little of your favourite olive oil. Beans are delicious plain and they are a great accompaniment with most foods. The classic Salad Nicoise (featured in Fresh, The Nelson Mail, October 20, 2009) is a wonderful recipe for beans.

Here are three more excellent ways to enjoy them.

GREEN BEANS WITH GARLIC AND PARMESAN CHEESE (Serves four)

 

Steam two cups of beans until just tender. Toss in a mixture of:
2 Tbsp of olive oil
1 clove of crushed garlic
1/2 cup of grated parmesan cheese

Mix together well and serve with meat, fish and vegetarian dishes.

GREEN BEANS WITH TOMATO, OLIVE ANCHOVIES AND PINE NUTS (Serves four)

2 cups of green beans lightly steamed
2 medium ripe tomatoes – sliced
2 cloves of garlic thinly sliced
1/4cup of black olives
2 anchovy fillets
1/8 cup of toasted pine nuts
2 Tbsp of extra virgin olive oil
Salt and pepper to taste

In a pan heat the olive oil and add the garlic. Saute the garlic until lightly golden. Add the tomatoes and cook gently until the tomatoes soften. Add the olives and anchovies and cook for a couple of minutes. Season to taste. Toss in the cooked beans and the toasted pine nuts. This is excellent served with lamb, beef or chicken.

GREEN BEANS WITH TARRAGON VINAIGRETTE AND GRILLED BACON (Serves four)

2 cups of green beans lightly steamed
2 rashers of bacon grilled until well done. Drain and break into small pieces.
2 Tbsp of fresh french tarragon
1 Tbsp tarragon vinegar
2 Tbsp of extra virgin olive oil
Salt and pepper to taste

While the beans are still warm toss in the vinaigrette made with tarragon vinegar, oil and salt and pepper. Toss through the tarragon and the bacon. Great served with salmon.

• Research by Elizabeth Latham and Serge Crottaz, of the School of Tourism, Hospitality and Wellbeing at the Nelson Marlborough Institute of Technology. Fresh at NMIT appears fortnightly, exploring the local connection to food and beverages through the eyes of its leading hospitality educators.

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