Steaming Green Beans: Can You Cook Them Again?

Green beans are a versatile and nutritious vegetable that can be steamed to perfection. But what if you've already steamed your beans and want to cook them further? Is it possible to cook already steamed green beans? The answer is yes! While steaming is a great way to preserve the colour, texture, and nutrients of green beans, you can certainly give them a quick cook in a pan or pot to heat them through, or even pop them in the microwave. Just be careful not to overcook them, as they can quickly turn mushy and drab.

So, if you have some already-steamed green beans, don't be afraid to give them a quick cook to heat them up. Just remember to keep an eye on them to avoid overcooking, and you'll have a delicious and healthy side dish in no time!

How long can I steam them for?

The length of time you steam your green beans for will depend on how tender or crisp you like them. Steaming them for too long can result in a loss of colour and texture, so it's important not to overcook them.

Green beans should be steamed for around 5-7 minutes, depending on the method and equipment used. If you're using a steamer basket, 5 minutes is usually enough, but you can steam for up to 7 minutes if you prefer them more tender. If you're using a microwave, check the beans after 3 minutes to see if they've reached your desired level of tenderness.

The thickness and freshness of the beans will also impact the cooking time. Thicker, fresher beans may take a little longer to cook, so it's a good idea to test them with a fork to check if they're done.

Remember, you can always cook them for a little longer if they're not quite tender enough, but it's difficult to reverse overcooking!

What equipment do I need?

Steaming green beans is a simple process that requires very little equipment. Here's a list of what you'll need:

• A source of heat: This could be a stovetop, an electric stove, or even a microwave.
• A pot or deep skillet: You'll need a pot or deep skillet that is large enough to fit a steamer basket and has a lid. The pot should be filled with 1-2 inches of water, or enough to reach just below the steamer basket without touching it.
• A steamer basket: While not strictly necessary, a steamer basket is highly recommended. It holds the green beans above the boiling water, ensuring even cooking and making it easy to lift the beans out of the pot when they're done. Collapsible metal or silicone steamer baskets are readily available and affordable. If you don't have a steamer basket, you can use a metal colander or heatproof strainer, or even a metal pie pan with holes poked in it.
• Green beans: Look for fresh green beans that are uniformly green, plump, and free of spots and blemishes. Smaller beans tend to be more tender and sweet than larger ones.
• Basic kitchen tools: In addition to the above, you'll need standard kitchen tools such as a cutting board, a knife, measuring cups or spoons, and a fork for testing the tenderness of the beans.

With these tools, you'll be well-equipped to steam delicious and healthy green beans!

How do I season them?

Seasoning steamed green beans is a simple and versatile process. You can season them with a variety of ingredients to match your main dish. Here are some detailed instructions on how to season them:

Butter, Salt and Pepper

A classic combination of melted butter, salt, and freshly cracked black pepper can be used to season steamed green beans. The butter adds richness, while salt and pepper enhance the flavour. You can adjust the amount of butter, salt, and pepper to your taste preferences.

Lemon Zest and Juice

For a tangy and bright flavour, you can add lemon zest and juice to your steamed green beans. The lemon zest adds a citrus aroma, while the juice provides a tart and refreshing taste. You can adjust the amount of lemon zest and juice to your liking.

Sesame Oil and Sesame Seeds

For an Asian-inspired flavour, you can try seasoning your steamed green beans with sesame oil and sesame seeds. The sesame oil has a nutty and toasted flavour, while the sesame seeds add a crunchy texture and a boost of protein. You can adjust the amount of sesame oil and sesame seeds to your taste.

Fresh Herbs and Spices

You can also experiment with adding fresh herbs and spices to your steamed green beans. Some popular options include basil, cilantro, lime, lemon thyme, rosemary, sage, or parsley. These herbs can be chopped finely and mixed with the green beans, adding a burst of flavour and colour to the dish.

Nuts

Chopped and toasted nuts can be a great addition to steamed green beans. Some options include almonds, walnuts, or pecans. Toasting the nuts before adding them to the green beans enhances their flavour and texture.

Compound Butter

Creating a compound butter with fresh herbs is another way to season steamed green beans. You can use herbs such as basil, cilantro lime, lemon thyme, honey rosemary, or sage. Mix the herbs with butter, and then melt the flavoured butter over the steamed green beans.

Flavoured Butter

If you're feeling adventurous, you can try using different flavoured butters to season your steamed green beans. Here are some flavour combinations to try:

• Beurre Maître d'Hôtel: Combine butter with fresh parsley, lemon juice, sea salt, and black pepper.
• Basil Butter: Mix chopped basil leaves with garlic, lemon zest, and sea salt to taste.
• Cilantro Lime Butter: Use cilantro leaves, lime zest, and optionally some green chile sauce.
• Garlic Butter: Combine butter with garlic, sea salt, black pepper, and optionally some minced parsley.
• Lemon-y Butter: Mix butter with lemon juice and lemon zest.

These flavoured butters can be made in advance and stored in the fridge for later use. Simply melt the desired amount of flavoured butter over your steamed green beans, and toss to coat evenly.

Can I use frozen green beans?

Yes, you can use frozen green beans! Frozen green beans are blanched, or partially cooked, before freezing, so they may need a different amount of time to cook. Check the package for recommended cooking times.

Frozen green beans are a great option for a quick and easy side dish. They are always fresh and can be cooked from frozen, so there's no need to worry about defrosting. They are also nutritious, with the same health benefits as fresh green beans.

You can steam, sauté, roast or stir-fry frozen green beans. Here are some tips for each method:

Steaming Frozen Green Beans

• Use a steamer basket, colander, or metal pie pan with holes poked in it, to steam the beans above an inch of boiling water in a large saucepan.
• Steam for 5 to 7 minutes, or until tender.
• Season with butter, salt, and pepper, or your choice of herbs and spices.

Sautéing Frozen Green Beans

• Heat a large drizzle of oil or butter in a large skillet or frying pan over medium-high heat.
• Add the frozen green beans and toss to coat in the oil.
• Sprinkle with your choice of dried or fresh seasonings, such as garlic, black pepper, lemon zest, or herbs.
• Sauté for 6 to 8 minutes, stirring occasionally, until the beans are tender and lightly browned.

Roasting Frozen Green Beans

• Preheat the oven to 450°F and line a baking pan with parchment paper.
• In a large bowl, toss the frozen green beans with oil, garlic, and your choice of seasonings (except cheese).
• Spread the beans in a single layer on the baking sheet and bake for 12 minutes.
• Shake the pan, sprinkle with shredded parmesan cheese or nutritional yeast, and bake for another 9 to 12 minutes.

Stir-Frying Frozen Green Beans

• Heat a large drizzle of oil or butter in a wok or large skillet over medium-high heat.
• Add the frozen green beans and stir-fry until bright green and tender-crisp.
• Season with garlic, black pepper, lemon, or your choice of flavours.

What are the health benefits?

Green beans are packed with nutrients and offer a host of health benefits. Here are some reasons why you should include them in your diet:

Improve Heart Health

Green beans are rich in fiber, which helps lower LDL cholesterol (bad cholesterol) levels. They are also naturally low in sodium and cholesterol, further supporting heart health by reducing the risk of fat deposits in arteries and lowering blood pressure.

Support Healthy Pregnancy

Green beans are an excellent source of folate, a B vitamin that is crucial for the healthy development of unborn babies. A single cup of green beans provides approximately one-third of the recommended daily intake of folate, helping to reduce the risk of certain birth defects.

Aid in Digestive Health

Green beans are a low FODMAP food, which means they are easy on the digestive system and can help alleviate symptoms of digestive disorders such as irritable bowel syndrome (IBS). The fiber content in green beans promotes bowel regularity and supports the growth of beneficial gut bacteria.

Boost Your Immune System

Green beans contain vitamin C, an antioxidant that helps strengthen your immune system. Vitamin C also plays a role in collagen production and protects your skin from oxidative stress.

Promote Strong Bones

Vitamin K and calcium in green beans work together to maintain strong and healthy bones, reducing the risk of fractures.

May Help with Anemia

Green beans are a good source of plant-based iron, which is essential for red blood cells to transport oxygen throughout the body. Adequate iron intake can help prevent anemia, characterized by fatigue, weakness, and lightheadedness.

May Help Prevent Cancer

Green beans contain chlorophyll, which has been linked to slowing the growth of cancer tumors and reducing cancer risk. They are also rich in antioxidants, including vitamin C, flavonols, quercetin, and kaemferol, which fight free radicals and may help lower the risk of certain health conditions.

Frequently asked questions