Green Beans: typically inexpensive, simple, and enjoyable. DEEP-FRIED green beans? Now that’s a dish that’ll impress everyone at the cookout.
Is there ever a voice in the back of your mind that says, “This would be better deep-fried?” Oh, come on, that can’t just be me. I really believe this, and I don’t think any food is safe, not even a simple side dish like green beans. Deep-fried green beans have the ideal crispy texture, and they don’t take very long to make. Some even call this dish “the perfect dippers. ” So sorry chip lovers, but deep-fried green beans are in for all your events. Just don’t forget to bring along a fun dipping sauce!.
A lot of people online think that the popular US restaurant chain P came up with the idea of deep-frying green beans. F. Chang’s. At P. F. Chang’s, you’ll be served crispy, tempura-battered green beans and a side of delicious, spicy dipping sauce. However, if you enjoy cooking at home like I do or are trying to save money by not going out to eat, don’t worry—the next recipe will surely please your taste buds just as much as the P F. Chang’s appetizer.
Crispy, golden deep fried green beans are an irresistible appetizer But how healthy are these addictive fried veggies really? Let’s break down the nutrition facts
The Appeal of Deep Fried Green Beans
Part of what makes deep fried green beans so tasty is the crispy, crunchy coating and texture contrast against the soft inner bean. Dipping the raw green beans in a flour dredge, egg wash, then breadcrumbs creates a fried outer shell.
When the breaded beans are dropped into hot oil, the coating seals in moisture while turning ultra-crisp. This frying technique is similar to other fried appetizers like onion rings, zucchini sticks and fried pickles.
The flavor and crunch factor of deep fried green beans make them a popular snack food. They are commonly served at American pubs and sports bars alongside other fried shareables. But are they actually a nutritious choice?
Nutritional Pros of Deep Fried Green Beans
Below are some of the key nutrients found in deep fried green beans:
-
Protein – A serving provides 10g protein. The bean interior supplies plant-based protein.
-
Fiber – 6g fiber per serving. The green beans’ natural fiber remains intact.
-
Vitamin C – 19mg or 21% DV vitamin C. Green beans are a good natural source.
-
Iron – 4mg or 20% DV iron. Important for blood and muscle health.
-
Calcium – 106mg or 8% DV. Needed for bone density and nerve signaling.
-
Potassium – 340mg or 7% DV Key for fluid balance and blood pressure
So deep frying doesn’t completely rob green beans of their inherent nutritional value. The base vegetable still provides important vitamins, minerals and fiber.
Potential Cons of Deep Fried Green Beans
However, deep frying adds some unhealthy factors as well:
-
High in calories – 322 calories per serving. About 1/4 of that comes from the oil.
-
High in fat – 14g total fat and 2g saturated fat per serving. Also contains cholesterol.
-
High in sodium – 552mg per serving. Comes from the batter and frying oil.
-
Oil degradation – Frying causes oxidation and trans fat formation.
-
Acrylamide – High-temp frying of starchy coatings may produce this carcinogen.
-
Limited nutrients – Frying minimizes vitamin C, vitamin K, magnesium and other heat-sensitive nutrients.
So while green beans retain some nourishment after frying, the preparation method introduces concerns like excess calories, fat, sodium and acrylamide.
Tips for Healthier Deep Fried Green Beans
If you want to enjoy deep fried green beans but reduce the unhealthy factors, here are some tips:
-
Use refined avocado, grapeseed or rice bran oil for frying instead of regular vegetable oil. They have a higher smoke point and more monounsaturated fats.
-
Substitute whole wheat flour and panko breadcrumbs in the coating to add a bit more fiber and nutrients.
-
Skip the egg wash to lower cholesterol. Use non-dairy milk instead.
-
Use an air fryer instead of deep frying to eliminate oil and acrylamide formation. Spray beans lightly with oil.
-
Swap the fried coating for a lighter crumb made from almond flour, crackers and herbs.
-
Blot fried beans after cooking to absorb excess surface oil.
-
Portion into smaller snack sizes instead of serving family-style.
-
Balance with carrot sticks, cucumber slices and other fresh veggies.
Healthier Alternatives to Fried Green Beans
If you want a more nutritious green bean appetizer, consider these lower-calorie cooking methods:
-
Roasted green beans – Toss raw beans in avocado oil and spices. Roast at 400°F until browned and crispy.
-
Sauteed green beans – Quickly saute beans in a little olive oil with garlic and lemon.
-
Steamed green beans – Steam beans until vibrant green and tender-crisp. Toss with nut butter.
-
Green bean fries – Coat raw beans in cornmeal, panko and spices. Bake until crunchy.
-
Green bean salad – Blend green beans with tomatoes, onion, feta, olives, fresh herbs and a vinagrette.
So you can still enjoy green beans in appetizer form without deep frying. Roasting and steaming are simple ways to boost nutrition versus frying.
The Verdict on Fried Green Beans
When enjoyed occasionally and in moderation, deep fried green beans can be part of a healthy, balanced diet. The bean itself retains some natural vitamins, minerals and fiber even after frying. Just be mindful of portion size.
However, roasting, steaming or sauteeing green beans are ultimately healthier cooking methods. They maximize nutrients without all the excess oil, sodium and acrylamide that frying creates.
At the end of the day, deep fried green beans are an indulgent bar snack. While they do contain some nutritional merit, roasted or steamed beans are the better choice for everyday health.
Are Deep-Fried Green Beans Healthy?
I hate to be the bearer of bad news, but deep-fried green beans are not particularly healthy. When you deep-fry something, there is usually a lot of oil used, which means a lot of fat and calories. If you want to make deep-fried green beans healthier, here are some ideas. You can lightly batter your green beans and put them in an air fryer instead of deep-frying them if you don’t like how much oil you have to use. Air fryers use a lot less oil but still get the crispiness you want.
If you don’t eat gluten, use your favorite gluten-free flour instead! If you need a suggestion, Bob’s Red Mill works pretty well and can be used in place of any other flour. You’ll also want to look into replacing the panko breadcrumbs with a gluten-free option. Perhaps Kikkoman Gluten-Free Style Bread Crumbs!.
CRISPY AIR FRYER GREEN BEANS
FAQ
Is Fried Green Beans good for you?
Are deep fried beans healthy?
Are deep fried vegetables still healthy?
How many calories are in deep fried green beans?
Are fried green beans a good appetizer?
Fried green beans make the perfect appetizer recipe. Take your fresh green beans to the next level by frying them with a crispy texture. These crispy fried green beans are perfect served for a game day party or a holiday gathering.
Are refried beans good for health?
Yes, refined beans are a good source of nutrients like fiber, iron, magnesium and zinc. They are relatively high in sodium. The method of preparation without saturated fat or low salt, refined beans are actually good and healthy. They are high in soluble fiber it a type of fiber which is helpful in slowing the digestion of carbohydrates and reduces there capability.
How much fried green beans do you eat?
The exact amount will vary depending on cooking time and temperature, ingredient density, and the specific type of oil used. These fried green beans are blanched, dipped in flour, egg, and breadcrumbs, then deep-fried into a crunchy golden appetizer that nobody can resist.
Can you fry green beans in a frying pan?
Green Beans – For best results, we recommend using fresh string beans for this recipe. Deep Frying Green Beans – You may have to work in batches when frying the green beans. It will depend on the size of your pot. Hot Oil – Before frying the green beans, make sure the oil is hot. It is best fry the green beans over medium-high heat.