Green vegetables have a way of making any dish more appealing, especially when cooked just right. Green beans, in particular, are more than just a filler – they’re a nutrient-packed powerhouse your body will thank you for. Learn how to grow and cook these versatile veggies to unlock their full potential.
Green beans stand out for their nutritional benefits due to the antioxidants they contain, such as flavonols, quercetin, and kaempferol, says Hamond Motsi, an agronomist and PhD student at the faculty of agriscience at Stellenbosch University.
He says these antioxidants act as protective agents against harmful free radicals and reactive oxygen species – factors that contribute to ageing and various health issues.
Packed with goodness
Motsi explains that green beans are high in fibre and contain no cholesterol, making them beneficial for those on a weight-loss journey.
As they contain seeds, Motsi adds, green beans also provide protein and natural sugars, making them suitable for people living with diabetes.
He further explains that the nutritional value of green beans, like other crops, is heavily influenced by environmental factors, particularly the quality of the soil and climate conditions.
“Adverse conditions such as water scarcity, temperature extremes, and soil nutrient deficiencies can result in lower concentrations of vital vitamins and minerals in the harvested beans.”
Hamond Motsi
“Conversely, ideal growing conditions, characterised by well-balanced soil nutrients and moderate temperatures, tend to enhance the nutritional content of green beans.”
The green colour, Motsi explains, indicates the presence of chlorophyll, signifying an abundance of vitamins, minerals, fibre, and antioxidants. “As the colour diminishes, it signals the degradation of chlorophyll, transforming the once-fresh green beans into an unappealing, pale version of their freshness.”
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Creating the best growing conditions
Lulutho Gangathele, a farmer and qualified agronomist from Dutywa, Eastern Cape, says green beans thrive in well-drained soils, such as sandy loam.
He says it is essential to ensure the soil is deep ripped to a depth of 0.5m to promote good germination, root development, and water drainage.
Gangathele explains that green beans also require well-fertilised soils, which can be enriched with old manure compost or fertiliser.
A soil pH of 6.0 to 6.5 is highly recommended.
“Avoid planting in soils with large clods, as this can negatively impact seed emergence.”
Lulutho Gangathele
He adds, “Green beans should not be planted in brackish soil (where fresh water is slightly mixed with salt) or soils with high boron content, as they are very sensitive to these conditions.”
Gangathele further notes that they are tropical crops and highly sensitive to low temperatures. They should not be planted in areas where temperatures fall below 10°C, and they are particularly sensitive to frost.
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“The optimum growing temperature should be between 16°C and 24°C. High temperatures above 35°C and dry winds can cause flowers and tender pods to abort, resulting in poor yields.”
In Mzansi, green beans are mostly grown in the Highveld (which experience heavy frost in winter) of Gauteng, North West, and Mpumalanga; the Middlevelds (which have light frost in winter) of Limpopo, Gauteng, Mpumalanga, and KwaZulu-Natal; and the Lowveld (cool areas with hot summers) in the far north, Mpumalanga, and KwaZulu-Natal.
Ensuring a healthy harvest
Green beans, like any other crop, can be affected by bacterial blight, which causes small to large brown spots with yellow margins on the leaves and water-soaked spots on the pods, according to Gangathele.
“Heavy infection can lead to leaf drop, stunted growth, pod deformation, poor germination, and ultimately poor yields.”
To manage bacterial blight, he recommends selecting resistant varieties, practising crop rotation, removing and destroying infected plants, and watering at the base of the plant to avoid wetting the foliage.
Fusarium root rot is another issue, he says, where symptoms include browning at the soil level and the roots turning brown.
Aphids can also damage green beans. Gangathele suggests using a soapy water mixture with onion and garlic to control them.
He adds that green beans typically mature 50 days after emergence, or within 10 to 25 days, depending on the variety.
Harvesting and storage
Motsi tells Health For Mzansi that the optimal harvesting time for green beans is crucial, as they should be picked when young, tender, and firm to maximise their health benefits and nutritional value.
“Allowing green beans to become overly mature results in a tough texture and unpleasant taste, potentially leading to a decrease in nutrients and reduced health advantages,” he explains.
He adds that proper storage conditions, particularly temperature and humidity, are essential for preserving their beneficial properties.
“Maintaining cool temperatures (4–7°C) during storage helps slow down the degradation of nutrients, especially chlorophyll, vitamin C, and antioxidants, while high humidity levels are necessary to prevent moisture loss.”
Nevertheless, he points out that the most effective way to fully enjoy and benefit from green beans is to consume them immediately after harvesting.
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