Diversity in your diet is key for your whole body to function optimally, to enhance immunity, and to prevent or reduce disease. And if you’re looking for a plant-based source of protein, pick up some fresh beans, or grab a bag of frozen beans if you don’t have access to fresh ones.
A cup of yellow beans contains 7 grams of carbohydrates, 3.4 of those being fiber, which means some is available for immediate energy use, while the rest slows blood sugar release and assists in bowel movements. Each serving of yellow beans has 2 grams of protein. To increase protein content add in other beans like kidney beans and chickpeas. Yellow beans also contain iron, manganese, and vitamin C.
Yellow beans are tender and great to eat raw dipped in hummus, chopped and added to a salad, or blanched, like I did in this recipe.
Home chef pro-tip: Buy in-season beans, blanch them, and freeze them to have beans year-round.
How to shop for fresh beans: Look for vibrant green stems that still have leaves attached. Select beans that aren’t bulging out too much in the center and with little to no visible browning or discoloration.
How to store fresh beans: In a glass storage container or a sealed plastic bag in the crisper drawer for up to seven days.
R E C I P E Blanched Yellow Beans with Buttered Dill Rice and Citrus Kohl Rabi, serves 4
scroll down for step-by-step photos
3/4 pound of yellow beans
1 cup of organic white jasmine rice
1 large kohl rabi
Juice of 1/2 lime or lemon
2 Tablespoons butter
1 teaspoon dried dill or 1 Tablespoon fresh dill
Salt and pepper
For the rice
1. In a saucepan bring 1 3/4 cups of water to boil. Add rice, a pinch of salt and pepper, dill, and butter. Stir and cover. Lower heat to a simmer and cook for 18-20 minutes until all liquid has been absorbed. Turn off heat and let sit for 10 minutes. Fluff and squeeze fresh lime or lemon juice before serving.
For the beans
2. Wash and trim the tops. Bring a large pot of salted water to boil. Prepare an ice water bath by taking a large bowl and filling it halfway with cold water and ice cubes. Once water is boiling place beans inside for three minutes. Remove beans and immediately place in ice water bath for one minute. Transfer to colander or towel to dry off.
For the kohl rabi
3. Wash and shave the kohl rabi by first slicing the top and bottom off, remove the stems, and use a knife to peel the skin off. Slice into rounds, then stack two pieces at a time to cut into matchstick pieces. Place chopped pieces in a bowl, squeeze lime juice, and add a pinch of salt to taste.