Green veggies are the real showstoppers on your plate, packed with fibre, vitamins, and all the good stuff your body craves. Green beans can be enjoyed with pap and vleis, or just add a dash of seasoning and with a quick sizzle in the pan, they’re the star of the show.
Whether it’s breakfast, lunch, or dinner, greens beans can sneak into any meal, turning it into something fresh, tasty, and packed with goodness.
Hlumisa Ncetani, the founder of Cuisine By Hlumie and a student chef at Cape Town Hotel School (CPUT, Granger Bay campus), says green beans can lose their magic quickly if you don’t know how to cook them the right way. She recommends blanching, roasting, steaming, and stir-frying as some of the best methods.
Ideal ways to cook green beans
“When you blanch them, cook for 2-3 minutes, then shock them in an ice bath,” she explains.
For roasting, she suggests tossing them in olive oil, seasoning with salt and pepper, and roasting them for about 10 minutes.
Ncetani often opts for blanching as it’s the quickest way to preserve that crunch because mushy green beans are not appetising. She adds that seasoning plays a key role in maintaining the beans’ shape, colour, and texture.
READ NEXT: How to grow, store, and cook perfect green beans
Flavour combos you’ll love
For a healthy and tasty twist, she shares her favourite flavour combos for green beans:
- Add chilli flakes for a spicy kick.
- Add garlic and lemon for a citrusy zing.
- Drizzle balsamic glaze (balsamic vinegar and honey) for a sweet and tangy touch.
- Add soy sauce and ginger for a savoury (umami) flavour.
A boost for your body and plate
Registered dietitian Zandile Mengwai from Johannesburg North says green beans are packed with fat-soluble vitamins like vitamins A, C, and K, which are great for bone health, vision, and immune function.
She explains that green beans also serve as anti-inflammatory compounds and antioxidants while being an excellent source of fibre to support bowel function and prevent constipation.
“Steaming and sautéing are the best ways to cook green beans, as they help retain the nutrients. Make sure to cook them on medium heat and not for too long – less than five minutes.”
Zandile Mengwai
Mengwai adds that this veggie can be added to soups, stews, stir-fries, and rice to enhance both flavour and nutritional value.
She also emphasises that beans, in any form, should be eaten regularly, even by babies from six months old.
“They’re especially beneficial for adults living with chronic conditions such as hypertension, diabetes, and heart disease, as they can promote heart health and improve insulin resistance.”
Mengwai further explains that green beans contain fibre, which can help lower low-density lipoprotein (LDL) cholesterol, and flavonoids, which can help prevent blood clots and reduce the risk of heart attacks and strokes.
Enjoy a flavourful recipe from Cape Town-based chef Chulu Mavuso.
Teriyaki green beans with pickled red onion
Servings: 4
Ingredients:
- 450g fresh green beans, trimmed
- ¼ cup teriyaki sauce
- 2 cloves garlic, minced
- 1 tablespoon sesame seeds
- 2 tablespoons lemon juice
- 1 teaspoon lemon zest
- 1 medium red onion, thinly sliced
- ¼ cup red wine (for pickling)
Method:
For the pickled red onion: In a small saucepan, combine sliced red onion and red wine. Bring to a boil, then reduce heat and simmer for 5-7 minutes or until the onion is slightly caramelised. Let cool.
For the teriyaki green beans: In a large skillet or wok, heat 1 tablespoon of oil over medium-high heat. Add green beans and cook until tender-crisp, about 3-4 minutes.
For the teriyaki glaze: In a small bowl, whisk together teriyaki sauce, garlic, sesame seeds, lemon juice, and lemon zest. Pour the glaze over the green beans and stir to coat. Cook for an additional 1-2 minutes, until the glaze is caramelized.
Assembly: Divide the teriyaki green beans among four plates. Top each serving with a spoonful of pickled red onion and a zest of lemon
Tips:
- Use store-bought teriyaki sauce for convenience, or make your own by combining soy sauce, sugar, and vinegar.
- Adjust the amount of garlic and sesame seeds to your liking.
- For a crisper texture, blanch the green beans in boiling water for 2-3 minutes before stir-frying.
ALSO READ: Umngqusho: Savour the traditional taste of samp and beans
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