Know Your Food Plate: Green Beans

Summarised by TGHC Editorial Team
May 26, 2025
3 min read

Updated: Dec 26, 2025

Introduction

Green beans, often referred to as snap beans or string beans, are vibrant, crisp pods that are not only visually appealing but also packed with essential nutrients. These legumes are a popular component of many culinary traditions, particularly in India, where they are incorporated into a variety of dishes, ranging from simple stir-fries to elaborate curries. Their versatility allows them to be enjoyed in numerous ways, whether steamed, sautéed, or included in salads, making them a staple in many households. Beyond their culinary uses, green beans are celebrated for their health benefits, making them an excellent choice for those seeking a nutritious addition to their diet.

Key Nutritional Components and Benefits

Fiber – Green beans are an excellent source of dietary fiber, which plays a crucial role in maintaining digestive health. Fiber aids in the smooth movement of food through the digestive tract, helping to prevent constipation and promote regular bowel movements. A diet rich in fiber can also contribute to a feeling of fullness, which may assist in weight management.
Folate – This B-vitamin is vital for DNA synthesis and repair, making it particularly important for pregnant women as it supports fetal development and helps prevent neural tube defects. Folate also contributes to the production of red blood cells and is essential for overall cellular health.
Vitamin C – Known for its immune-boosting properties, vitamin C is a powerful antioxidant that helps protect the body from oxidative stress. It plays a key role in the growth and repair of tissues, enhances iron absorption from plant-based foods, and supports the immune system by stimulating the production of white blood cells.
Vitamin K – This vitamin is crucial for maintaining bone health as it aids in calcium absorption and bone mineralization. Vitamin K also plays a significant role in blood clotting, ensuring that wounds heal properly and preventing excessive bleeding.

Health Benefits

Green beans are known to aid digestion and prevent constipation due to their high fiber content. Regular consumption can lead to improved gut health and may reduce the risk of developing gastrointestinal disorders.
By supporting healthy bone formation, green beans contribute to overall skeletal strength. The combination of vitamin K and other nutrients found in green beans helps maintain bone density, which is especially important as individuals age.
Enhancing immune function is another significant benefit of incorporating green beans into the diet. The antioxidants and vitamins present in green beans work together to fortify the body's defenses against infections and diseases, promoting overall health and well-being.
Moreover, green beans may help reduce inflammation in the body. Chronic inflammation is linked to various health issues, including heart disease and arthritis. The anti-inflammatory properties of the nutrients in green beans can contribute to a lower risk of these conditions and support overall health.

Easy Recipes with Green Beans

Green beans are a versatile and nutritious vegetable that can be easily incorporated into various Indian dishes. Here are some simple yet delicious Indian recipes featuring green beans that you can try at home:

Beans Poriyal: A South Indian stir-fry made with green beans, coconut, and spices.
Green Bean Curry: A flavorful curry made with green beans, tomatoes, and a blend of Indian spices.
Beans Thoran: A Kerala-style dish where green beans are sautéed with grated coconut and mustard seeds.
Green Bean Pulao: A fragrant rice dish cooked with green beans and aromatic spices.
Sabzi with Green Beans: A dry vegetable dish made with green beans and potatoes, seasoned with cumin and coriander.