Weâre not hating on green beans, thatâs not whatâs happening here! We actually love them. Green beans are tasty, but they are more of a vegetable than a legume. Which of course, reflects in their nutritional value.
When we eat green beans, most of what we actually eat is the pod. Yes, the seeds are still green, young, and fresh, which is a good thing. But this means they have less iron and protein and more water.
100 grams of cooked green beans contain about 2 grams of protein. Some dried white beans have almost 10 grams of protein in the same amount of food! If you want to get iron and protein, dry beans are the best choice. Â.
Also, remember that fresh greens won’t give you all the amino acids you need for a complete protein when you eat them with a grain like rice, but dry beans will. Â.
Like we said, green beans are more of a vegetable and less of a legume. But they’re still a great vegetable! Here are some interesting facts about green beans to show that we’re not just being mean:
Green beans are native to the north, south, and central parts of the United States. These days, you can find them pretty much anywhere in the world. You can enjoy them whenever you want because they grow all year, but between May and October is when they’re at their best. Â.
Green beans are a popular vegetable that can be found fresh, canned, or frozen in most grocery stores. But what about dried green bean seeds? Are they edible too?
Dried green bean seeds may not be as common, but they can still be a healthy addition to your diet In this article, we’ll explore everything you need to know about eating dried green bean seeds, including
- What are dried green bean seeds?
- Nutrition profile
- Health benefits
- How to prepare them
- Recipes and serving ideas
- Potential downsides
- Storage tips
So if you’ve ever wondered “can I eat these dried seeds from my green bean plants?” or you’re just looking for a new nutritious ingredient to incorporate into meals keep reading!
What Are Dried Green Bean Seeds?
Dried green bean seeds come from allowing green bean pods to fully mature and dry out naturally on the vine. The seeds are then removed from the dried pods. They resemble other dried legumes like lentils or split peas.
Botanically, green beans belong to the Fabaceae (legume) family and their scientific name is Phaseolus vulgaris When fresh, we typically eat the tender green pods But allowing them to dry produces the hardy seeds, which can be rehydrated by soaking and then cooked.
In some parts of the world, such as Asia and Africa, dried green bean seeds are more commonly used and incorporated into local cuisines. But they can be found anywhere with a little searching and make for an easy pantry staple.
Nutrition Profile of Dried Green Bean Seeds
Like most legumes, dried green bean seeds pack a nutritional punch. Some of their key nutrients include:
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Protein – around 22g per cooked cup, providing all 9 essential amino acids.
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Fiber – 16g per cooked cup, keeping you full and promoting digestive health.
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Folate – over 90% DV per cooked cup, important for red blood cell production.
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Iron – about 20% DV per cooked cup, which supports oxygen transport in the blood.
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Potassium – 600mg (17% DV) per cooked cup, helping regulate fluid balance.
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Magnesium and zinc – other important minerals dried green bean seeds provide.
Plus, they are low in fat and a good source of B vitamins like thiamine and niacin. Their high protein and fiber combined with lower calories makes them excellent for weight management.
Health Benefits of Dried Green Bean Seeds
Beyond their stellar nutritional profile, studies suggest dried green bean seeds may offer other benefits:
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Lower cholesterol – the fiber binds to cholesterol and removes it from the body.
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Regulated blood sugar – the fiber and protein help avoid unhealthy spikes and crashes.
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Reduced cancer risk – antioxidants like catechins may combat cell damage that leads to cancer.
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Healthy gut function – prebiotics in beans feed beneficial gut bacteria.
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Increased satiety – feels fuller longer thanks to protein and fiber combination.
So adding these dried seeds to your diet can enhance your overall wellbeing in many ways. They make a particularly good replacement for less healthy protein sources like red or processed meat.
How to Prepare Dried Green Bean Seeds for Eating
Before eating dried green bean seeds, they need to be soaked and cooked to rehydrate them and make them tender. Here is a simple process:
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Rinse the seeds and pick through to remove any debris.
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Soak in water for 8-12 hours or overnight.
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Drain the soaking water and transfer to a pot. Cover with fresh water or broth.
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Bring to a boil, then reduce heat and simmer for 45-60 minutes until tender.
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Season and add to your recipes as desired.
You can flavor the cooking liquid with aromatics like onions, garlic, and herbs or spices like cumin or coriander. Soaking and cooking times can vary based on the age of your dried seeds.
Once cooked, dried green bean seeds have a dense, meaty texture similar to cooked chickpeas or cannellini beans. Their natural flavor is mildly earthy and vegetal.
Tasty Recipes and Serving Ideas for Dried Green Bean Seeds
Dried green bean seeds are versatile and pair well with both savory and slightly sweet ingredients. Here are some delicious ways to enjoy them:
- Toss into hearty salads, grain bowls, or Buddha bowls
- Puree into dips like hummus, bean dip, or spreads
- Mix into stew, chili, cured meats like ham or prosciutto
- Blend into puréed soups for added protein
- Roast with olive oil, herbs, and spices for a snack
- Cook and mash with olive oil, lemon, and garlic for bean mash
- Make veggie burgers or meatballs using beans for a binder
- Stir into rice pilafs and cooked grains like farro or barley
- Use in place of potatoes for plant-based hash browns
- Bake into energy balls and bars with seeds, nuts, oats, and honey
- Whip into desserts like brownies, cookies, or banana bread
As you can see, the possibilities are nearly endless! Dried green bean seeds can be used in both savory and sweet recipes. Consider substituting them for about 1/2 -1 cup of other cooked beans in any dish.
Potential Downsides to Eating Dried Green Bean Seeds
Dried green bean seeds make a highly nutritious addition to a balanced diet. But some things to keep in mind:
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They contain phytic acid, which may hinder mineral absorption. Soaking helps neutralize it.
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Some people may experience increased gas or bloating when consuming larger amounts of beans and legumes. Introduce them slowly.
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Those with Irritable Bowel Syndrome (IBS) may want to avoid dried beans, as they can exacerbate symptoms.
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People who are allergic to green beans or other legumes should also avoid dried green bean seeds, as cross-reactivity is common.
As long as you soak, prepare, and introduce dried beans gradually, most people should be able to incorporate them without issue. Just adjust serving sizes based on your individual tolerance.
How to Store Dried Green Bean Seeds
To maximize freshness and shelf life, store dried green bean seeds:
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In an airtight container at room temperature.
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Away from light and moisture.
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With a packet of silica gel to absorb any moisture.
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For up to 1 year. After that, they may require longer soaking and cooking times.
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In the freezer for 2+ years.
Properly stored, dried green bean seeds stay fresh and ready to use for recipes. Rinse and sort through them before soaking to remove any dirt or debris.
Conclusion
Hopefully this article showed you that dried green bean seeds are not only edible, but highly nutritious! With protein, fiber, vitamins, minerals, and antioxidants, they can be a tasty addition to many dishes.
Simply soak overnight, simmer until tender, and incorporate them into salads, soups, baked goods, veggie burgers, rice pilafs, and more. Just introduce them slowly and stay mindful of potential digestive discomfort.
Want to increase your intake of plant-based protein or fiber? Try seeking out dried green bean seeds and experimenting with recipes. You may just find a new favorite versatile pantry staple!
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Are green beans good for you?
We already said that green beans aren’t very good at protein and iron, but they are still very nutritious! One cup of green beans has only 2035 calories, but it also has about 2035 percent of the daily recommended intake for vitamin C, 2015 percent of the daily recommended intake for vitamin A, and about 2033 percent of the daily recommended intake for folic acid. Itâs also a great source for dietary fiber!Â.
How are green and dried beans made? Can any kind of green beans be dried? On paper, the answer is yes, but in practice, neither can they. It really depends on the type of seeds used. Â.
Green beans have been chosen for their ability to grow pods quickly and then take a long time to mature. This means that they can be stored for a long time. Dry beans have been selected to mature quickly. Also, dry beans have been chosen so that the pods separate more easily from the seeds later on. However, they’re not very good to eat when they’re young because the pods are too fibrous.
So dry or fresh, beans are cool, delicious, and definitely worth a spot on your plate!
This post was written with the aid of a professional nutritionist.
Canning Dried Green Bean “Seeds” November 2020
FAQ
Are dried green beans good to eat?
What to do with dried green bean pods?
Are dried runner bean seeds edible?
Do green bean seeds need to be soaked?
Can you eat dried bean seeds?
Bean seeds about to be planted. The seeds used to grow these legumes are – dry beans, in fact! Bean seeds are found inside the bean pod. Shelling varieties have pods that are too fibrous to eat and are instead removed or “shelled” from their pods. Some “shellies,” as they are sometimes called, can be removed while still green and eaten fresh.
Is it safe to eat uncooked beans?
In general, it is unsafe to consume uncooked or raw beans. This applies to uncooked or raw green beans and legumes like peas and lentils. Beans contain compounds called lectins that serve to protect plants from environmental insults, but they can also have toxic effects on humans when consumed in large amounts. Eating raw uncooked beans can cause digestive symptoms like severe nausea, vomiting, diarrhea, stomach pain, and bloating. Lima beans and kidney beans contain some of the highest concentration of lectins and consuming only a few of the beans will cause symptoms similar to food poisoning. Cooking destroys lectins and makes beans safe to eat. Canned beans are also safe because they are precooked.
Are green beans seeds edible?
Question: I was a bit slow harvesting my green and yellow beans this summer and many dried out and went to seed. I’ll use some as seeds for next year’s crop, but since I have a lot of them, I wondered if the seeds were edible. Answer: Yes, the dry seeds of the common bean ( Phaseolus vulgaris) are edible.
Can you save seeds from green beans?
So easy to save seeds from beans of all kinds! Saving green bean seeds is one of my favorite seed saving efforts as it’s really straightforward this time around. You can literally set aside a basket of fat, overgrown green beans, let them dry out, and gently pop the bean seeds out of the pods.