Air-Frying Green Beans: Quick, Easy, And Delicious!

Air fryers are a fantastic way to cook green beans, and they're ready in under 15 minutes! The beans come out crispy on the outside and tender on the inside, and you only need a small amount of oil, making them a healthy option. You can season them with salt and pepper, or add spices like smoked paprika, garlic powder, or onion powder. Air-fried green beans are a great side dish for any meal and are so easy to make.

Trimming and seasoning green beans before air frying

Next, season the green beans with olive oil, salt, and pepper. You can also add other seasonings like garlic powder, smoked paprika, lemon pepper, or chili flakes. Toss the green beans in a large bowl with the olive oil and seasonings until they are evenly coated.

Finally, place the seasoned green beans in the air fryer basket in a single layer, making sure not to overcrowd the basket. Depending on the size of your air fryer, you may need to cook the green beans in batches.

Air frying frozen green beans

Step 1: Prepare the Green Beans

Start by rinsing the frozen green beans in a colander under cool water until they are almost thawed. Dry them thoroughly with paper towels or a kitchen towel. You can also place the frozen green beans directly into the air fryer basket without any oil or seasoning and cook them in increments of five minutes, tossing the basket each time to redistribute the beans. Check for any accumulated water from the frozen beans and drain if necessary.

Step 2: Season the Green Beans

Toss the green beans with a light coating of olive oil, avocado oil, or melted butter. You can also use olive oil spray or avocado oil spray to help coat the beans so that the seasonings will stick. Season the green beans with salt, pepper, garlic powder, red pepper flakes, or any other spices of your choice. You can also add Parmesan cheese or feta cheese.

Step 3: Air Fry the Green Beans

Preheat your air fryer to between 375°F and 400°F. Add the seasoned green beans to the air fryer basket, making sure they are in a single layer. If your air fryer is small, you may need to cook the green beans in batches. Air fry for 8 to 10 minutes, tossing the basket halfway through to ensure even cooking. If you are cooking the green beans from frozen without prior seasoning, air fry for about 7 to 9 minutes until they reach your desired level of crispiness.

Step 4: Serve the Green Beans

Air-fried green beans are best served hot and crispy. You can serve them as a side dish or a healthy snack. They go well with a creamy dipping sauce, such as lemon tahini sauce or chipotle mayo. You can also sprinkle lemon juice, lemon zest, or freshly cracked black pepper on top for added flavour.

How to store and reheat green beans

Storing cooked green beans is simple. You should let them cool completely before placing them in an airtight container and storing them in the fridge. They will stay fresh for up to 3-4 days.

To reheat your green beans, you can use an air fryer or a microwave. Reheating in the air fryer will help to preserve the texture and bring back some of the crunch, but be careful not to overcook them. Preheat your air fryer to 350°F or 375°F and cook the beans for 2-3 minutes.

The health benefits of green beans

Green beans are a nutritious food with several 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 to lower LDL cholesterol (bad cholesterol) levels and regulate blood pressure. The fiber in green beans also supports a healthy digestive system. Additionally, they contain folate and potassium, which can help regulate blood pressure when combined with a healthy lifestyle.

Aid in a Healthy Pregnancy

Green beans are an excellent source of folate, a B vitamin that is crucial for the growth and development of unborn babies. A single cup of green beans provides approximately one-third of the daily recommended intake of folate. Folate helps to reduce the risk of certain birth defects and is also important for pregnant and nursing women.

Reduce Depression Symptoms

Folate, or vitamin B9, is essential for reducing depression. It helps to regulate mood, sleep, and appetite by lowering homocysteine levels in the body.

May Help with Anemia

Green beans are a good source of plant-based iron, which is necessary 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. However, more research is needed to confirm these anti-cancer benefits.

Promote Better Bone Health

Green beans are rich in vitamin K and contain calcium, both of which contribute to strong and healthy bones. Vitamin K is often overlooked in bone health, but it plays a crucial role in maintaining bone density.

Boost the Immune System

Green beans are an excellent source of vitamin C, which is essential for immune function. Vitamin C helps to boost the immune system and protect against illnesses and infections.

What to serve with air fryer green beans

Air fryer green beans are a tasty and healthy side dish that can be served with a variety of main courses. Here are some ideas for what to serve with air fryer green beans:

Meats

• Chicken: Pair air fryer green beans with chicken dishes such as Stuffed Chicken Breast, Grilled Chicken Thighs, or Pickle Brined Chicken Tenders.
• Beef: Ground Beef Stroganoff or Instant Pot Pot Roast would go well with the beans.
• Pork: Try Crock Pot Pork Chops, Baked Pork Tenderloin, or Instant Pot Ribs as a main course.
• Seafood: Honey Garlic Salmon, Garlic Butter Shrimp, or Grilled Swordfish would be delicious options.

Vegetarian Options

• Quinoa Burgers: Serve with quinoa burgers for a plant-based protein option.
• Vegetarian Pot Pie: A comforting and hearty option to pair with the green beans.
• Mushroom Pasta: A vegetarian pasta dish that will complement the green beans.

Other Sides

• Lemon Wedges: Squeeze some fresh lemon juice over the green beans for added flavour and freshness.
• Parmesan Cheese: Sprinkle some Parmesan cheese on top for an extra savoury touch.
• Spices and Seasonings: Add spices like chilli powder, smoked paprika, or garlic powder to enhance the flavour of the green beans.

Frequently asked questions