I BEEN PLAYIN’ WITH BEANS

Green beans grow on the unpromising-sounding Phaseolus vulgaris vine; if we allow ourselves to ignore the nauseating name this vegetable could be one of the most important additions to our diet. Look at the info I found on nutritionandyou.com:

Health benefits of Green beans

  • Fresh green beans are very low in calories (31 kcal per 100 g of raw beans) and contain no saturated fat; but are very good source of vitamins, minerals, and plant derived micronutrients.
  • They are very rich source of dietary fiber (9% per100g RDA) which acts as bulk laxative that helps to protect the mucous membrane of the colon by decreasing its exposure time to toxic substances as well as by binding to cancer causing chemicals in the colon. Dietary fiber has also been shown to reduce blood cholesterol levels by decreasing re-absorption of cholesterol binding bile acids in the colon.
  • Green beans contain excellent levels of vitamin A, and many health promoting flavonoid poly phenolic antioxidants such as lutein, zeaxanthin and ß-carotene in good amounts. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease process.
  • Zea-xanthin, an important dietary carotenoid in the beans, selectively absorbed into the retinal macula lutea in the eyes where it thought to provide antioxidant and protective UV light filtering functions. It is, therefore, green beans offer some protection in preventing age related macular disease (ARMD) in the elderly.
  • Fresh snap beans are good source of folates. 100 g fresh beans provide 37 µg or 9% of folates. Folate along with vitamin B-12 is one of the essential components of DNA synthesis and cell division. Good folate diet when given during preconception periods and during pregnancy helps prevent from neural-tube defects in the offspring.
  • They also contain good amounts of vitamin-B6 (pyridoxine), thiamin (vitamin B-1), and vitamin-C. Consumption of foods rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful oxygen free radicals.
  • In addition, beans contain healthy amounts of minerals like iron, calcium, magnesium, manganese, and potassium, which are very essential for body metabolism. Manganese is a co-factor for the anti oxidant enzyme superoxide dismutase, which is a very powerful free radical scavenger. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.

Curried green beans are much-maligned side dish at many South African barbeques. My vulgar vine is ripe for harvesting, my friend Ray asked me to give him my recipe and – as Tandy had given me an ingredient challenge (a jar of curry powder beautifully presented with a miniature blackboard) – I set to killing three birds with one stone and making a few jars of beans.

This is not ‘my’ recipe; it’s one of those things we absorb from the matriarchs over the years, much like looking left and right before crossing a road.

They keep well if stored in jars in the fridge for up to two weeks.

1 kg green beans

500g sliced onions

500ml water

2 teaspoons salt

Sautee the above ingredients together in a little olive oil for 10 minutes.

1 ½ cups white balsamic vinegar

3 teaspoons flour

3 teaspoons curry powder

1 cup sugar

Mix the above into a smooth consistency and add to the sautéed mix; cook until beans are tender (but not soft).

Allow to cool and place in sterilised jars.

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72 Comments Add yours

  1. pinkpolkadot says:

    I haven’t made currybeans in ages and I love it! You have just inspired me to make some! I hope you are having a great Sunday!

    1. theonlycin says:

      I’m going all retro with braai salads, Pinky, next up curried bananas 🙂

  2. Tandy says:

    I have also been harvesting green beans! I must try making some curried ones with the abundance I have 🙂

    1. theonlycin says:

      I’d forgotten how yum they are 🙂

  3. Good old green beans – not something I can get Pete to eat very often – he says the squeak on his teeth, however he loves curried beans.
    🙂 Mandy

    1. theonlycin says:

      The squeak is the best part 🙂

  4. Pseu says:

    I love squeaky beans! I grow Purple Teepee or Purple Queen. But not in December!

    1. theonlycin says:

      December is so fecund in the Southern Hemisphere 🙂

  5. nursemyra says:

    i like all beans but butter beans are my favourites

    1. theonlycin says:

      I like red ones best 🙂

  6. yadayadafishpaste says:

    I like green beans a lot. I remember when we were kids how my one sister struggled with fever blisters. If she’d eat her green beans they’d be gone in a day or two afterwards. It is one of the vegetables that I could SEE work for someone. Me? I just l-i-k-e the way they taste! 😀 (Do prefer them warm rather than cold though…)

    1. theonlycin says:

      I like ’em hot too 🙂

  7. slpmartin says:

    I have never had currybeans but may give it a go…thanks for the family recipe…have a great week!

    1. theonlycin says:

      You too, Charlie 🙂

  8. suzicate says:

    never had these but they sound wonderful! I’ve never met a green bean I didn’t like!

    1. theonlycin says:

      Hahaha, SuziCate, you’re funny 😀

  9. ceciliag says:

    The humble bean.. so good! c

  10. Sally says:

    Never heard of this before but I just know KP will love it.

  11. nrhatch says:

    We picked up fresh green beans at the farmer’s market yesterday . . . and ate them last night (with chili).

    I love adding green beans to curries. 😀

    1. theonlycin says:

      It’s the best, Nancy 🙂

  12. dearrosie says:

    I love green beans and we always buy a bag at the farmer’s market, and now thanks to you I’m going to try curried green beans at our next barbecue. I can imagine it being very tasty with a piece of your “boerewors” or a lamb chop…

    1. theonlycin says:

      Yes Rosie, simply wonderful 🙂

  13. How cool. The veggie that has it all. I’m impressed. Didn’t know at all how good they are for you. Will have to get me some. 🙂
    Love the curry, looks mighty delish. Hope you had a wonderful weekend.

    1. theonlycin says:

      It is going wonderfully and I have Monday off, bonus, Cheffie 🙂

  14. Yvette says:

    The veggie patch at the moment is abundant with runner beans, we’ve had a great crop this season..a great recipe I’ve never had beans this way curried and preserved in a jar. The last minute addition of beans to a cook and eat curry I love! x

  15. Well, who would have thought the humble bean could be so versatile!

    1. theonlycin says:

      Yes, Kate, vesatile it is 🙂

  16. My mouth is watering. . .Can’t wait for our green bean season to come back! Well, actually I CAN wait – I just wish I didn’t have to. I refuse to pay $2/lb. for out-of-season green beans. I wonder if that recipe will work with frozen? Do you think?

    Sorry I’ve been away. I appreciate your sticking with me! XO Paula

    1. theonlycin says:

      I’m sure frozen would do fine, Paula 🙂

  17. souldipper says:

    As we head into our winter season, this is a tease. 🙂 I eat fresh green beans raw as a snack. I would love a taste of your curried beans, Cin – bet they are delicious.

    1. theonlycin says:

      They are indeed, Amy 🙂

  18. libraryscene says:

    mmmm…as souldipper states, you tease (teehee). I just purchased a bag of verts, but I know they will be blah as it is winter, boo. Would so love to try your concoction ~

    1. theonlycin says:

      You’ll just have to wait for summer 🙂

  19. SidevieW says:

    I only liked green beans till I started ballooning, beans and viennas breakfasts, with so many different beans were wonderful

    1. theonlycin says:

      Not sure about the viennas … ;p

      1. SidevieW says:

        chopped up they taste ok in the middle of lots of beans, onion and muchrooms

  20. SidevieW says:

    Christmas is coming. Have you BEAN a good girl?

      1. SidevieW says:

        hehehe, naughty?

  21. MissChris says:

    Never been able to eat beans since boarding school days when they were cooked until grey and mashed with onions and potato!

  22. bluebee says:

    Yum – my grandmother used to make this dish and you’ve just reminded me how much I miss it – thanks for the recipe

    1. theonlycin says:

      You’re welcome 🙂

  23. Tilly Bud says:

    Green beans make my heart sink 😦

    1. theonlycin says:

      Another one to add to the Tilly-list 🙂

  24. adeeyoyo says:

    I love FRESH, baby green beans. Nice for this curry and also for pickling. Thanks, Cin. 😀

  25. Tammy says:

    I’m fascinated with these. So do you preserve them as a sort of a relish then rather than eating them hot? What would you serve them with?

    1. theonlycin says:

      Yes, as a relish, with cold meats 🙂

  26. I love to eat fresh raw green beans. My husband will only eat those nasty canned ones. 😦

    1. theonlycin says:

      Oooh, canned beans, yuck 😉

  27. Tes says:

    Oh that looks so yummy 🙂 I would love to make that curry beans, too… I usually just stir fry them.

    1. theonlycin says:

      Stir fry is always good 🙂

  28. earlybird says:

    I had no idea they came from ‘Phaseolus vulgaris’ – sounds ‘orrible!!

    Love green beans.

    1. theonlycin says:

      ‘orrible indeed 🙂

  29. Ruth says:

    Good to know that something I really like is so good for me too!

  30. Sue Green says:

    I haven’t made curried beans in forever, thanks for the reminder, I love em!

    1. theonlycin says:

      Recognise your little chutney jar in the background there? 🙂

  31. izziedarling says:

    Hey Cin – Green beans are my favorite, period! Love this – yum. My daughter’s true love is headed your way – if you see a very handsome American man named Luke, chat him up! x – iz

    1. theonlycin says:

      Can I keep him, Izzie???

  32. Hotly Spiced says:

    What beautiful looking beans. I love to cook with beans, they are so versatile and work well in so many dishes.

    1. theonlycin says:

      And they’re good for you 🙂

  33. The Hook says:

    Best bean post I’ve ever read! You have mad skills, girl!

    1. theonlycin says:

      You rock, Mister Hook 😉

  34. Jamie Dedes says:

    Yum! Yum! Curried stringbeans. Must try.

    1. theonlycin says:

      Not sure about the gluten 🙂

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