Sweet spring comes and brings with it many delicious seasonal flavors in the name of freshness and lightness as well as taste. Among those who should immediately be assessed are fresh beans, spring bean usually available from April to June. They look like a green pod, but inside they contain seeds, that is, real beans that can be eaten after being peeled. Fresh beans are a passe-partout in the kitchen: they can be used in many recipes such as salads, soups, risottos, croutons and side dishes. They can be eaten either raw or cooked, depending on the cooking method chosen. In short, the limit is only the imagination. Not only taste good, but also health allies because they are an excellent source of vegetable proteins, fiber, vitamins and mineral salts. Let’s immediately discover 8 recipes with fresh beans to enjoy them to the fullest and take advantage of all their properties.

Health benefits of fresh beans

Before we learn how to cook fresh beans, let’s delve into a discussion of health benefits that will convince even those who don’t want to try them. Well it’s beans reduces the risk of cardiovascular disease because it is rich in heart-healthy nutrients like folic acid, potassium, and fiber. In addition, fresh beans are ideal for those who need to control their blood sugar as they have low glycemic index and their consumption does not cause peaks. They also improve digestion and intestinal transit due to the presence of fibers and help in the case of a weight loss diet because they are low in calories and thanks to the fibers they contribute increase the feeling of satiety and reduce hunger. Finally, they are rich in important nutrients for our body, such as proteins, B vitamins, iron, calcium, phosphorus and magnesium. Overall, consumption of fresh broad beans is an ally of a balanced diet, adding an extra pinch of flavor and freshness.

How to peel fresh beans

Let’s get down to business. How to peel fresh beans then consume them as they are, or make them the protagonists of delicious dishes? We must remember that they must always be cleaned before use, because the outer shell is hard and inedible. Here’s how to do it in a few easy steps:

• remove fresh beans from the pods;
• peel the beans by slitting the outer shell with a knife and then peeling it off with your fingers;
• remove cuticle. Once the outer skin has been removed, you will see a thin skin around the beans, which must be removed as they may be indigestible. You just need to carefully slide your fingers over it;
• Rinse the beans under cold running water to remove any residue.

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The best recipes with fresh beans

Get ready to taste the best fresh beans of your life with these easy recipes for everyone.

Beans and crispy bacon

Ingredients for 4 persons:

• 500 g fresh green beans
• 100 g diced bacon
• 1 garlic clove
• 1/2 cup dry white wine
• olive oil to taste
• salt and pepper for taste

Peel the beans and boil them in salted water for about 5-7 minutes. Saute the garlic with olive oil in a pan, then add the bacon and sauté until crispy. Add drained beans and mix with white wine. Fry for a few minutes, season with salt and pepper and serve as a hot side dish on toasted bread.

bean soup

Ingredients for 4 persons:

• 500 g fresh green beans
• 1 bulb
• 2 carrots
• 2 potatoes
• 1 celery stalk
• 1 zucchini
• 1 ripe tomato
• 1 liter vegetable broth
• olive oil to taste
• salt and pepper for taste

Clean the beans as above and dice the celery, carrots, zucchini, onions, and potatoes. In a saucepan, sauté the onion with the olive oil, then add the other diced vegetables, the peeled beans, and the vegetable broth. Leave to cook for about 30 minutes until the vegetables are soft. Season with salt and pepper and taste cold. Fast, tasty, dietary!

Bean shovel with mint and lemon

Ingredients for 4 persons:

• 500 g fresh green beans
• 1 garlic clove
• 1 raw lemon
• fresh mint to taste
• olive oil to taste
• salt and pepper for taste

Peel the beans, rinse them and boil them in boiling salted water for about 5-7 minutes. Saute garlic in a pan with olive oil. Add boiled beans and fry over high heat for a few minutes. Mix mint leaves, lemon juice and zest. Season with salt and pepper and serve hot as a delicious side dish.

Pasta with beans and shrimp

Ingredients for 4 persons:

• 500 g fresh green beans
• 300 g peeled shrimp
• 400 g pasta
• 1 garlic clove
• 1/2 cup dry white wine
• olive oil to taste
• salt and pepper for taste

Peel the beans and boil them in plenty of salted water for 5-7 minutes. Clean the shrimp, removing the shell and all intestines. Separately, in a saucepan of boiling salted water, cook the pasta of the desired size. Meanwhile, sauté the garlic with olive oil in a pan. After a few minutes, add the shrimp and cook them over high heat for about 5-7 minutes. Add well-dried beans and mix everything with white wine. Season with salt and pepper. Drain the water from the pasta and put them in the pan along with the sauce, fry and season for a couple of minutes. And voila!

Baked beans and potatoes

Ingredients for 4 persons:

• 500 g fresh green beans
• 500 g potatoes
• 2 garlic cloves
• 2 sprigs of rosemary
• Olive oil
• Salt and pepper

Peel the beans and potatoes, then cut the latter into cubes. In a bowl, combine beans, diced potatoes, minced garlic, rosemary, olive oil, salt and pepper. Stir well to mix evenly. Transfer everything to a baking sheet and cook at 200°C for about 30-40 minutes until the vegetables are golden and soft. Yum!

Salad of beans and peas

Ingredients for 4 persons:

• 500 g fresh green beans
• 250 g fresh peas
• 1 red onion
• 1 lemon
• fresh mint
• Olive oil
• Salt and pepper

Peel the beans and boil them in salted water for about 5-7 minutes. Drain them and place them under cold water to stop cooking. Peel the peas and boil in salted water for about 3-4 minutes. Drain them and place them under cold water. Cut red onion into thin slices. In a bowl, mix beans, peas and onions. Add lemon juice, olive oil and fresh mint. Season with salt and pepper and eat as desired.

Crostini with beans and pecorino cheese

Ingredients for 4 persons:

• 500 g fresh green beans
• 1 garlic clove
• 1 lemon
• seasoned with pecorino
• 8 slices sliced ​​whole grain bread
• olive oil to taste
• salt and pepper for taste

Peel the beans and boil them in salted water for about 5-7 minutes. Drain them and place them under cold water to stop cooking. Peel the garlic and chop coarsely, then put it in a pan with olive oil and let it brown. Add lemon juice and beans, which you will crush with a fork. Season with salt and pepper. Toast whole grain bread and top with bean mixture. Top with seasoned pecorino flakes and serve hot.

Baked beans and asparagus

Ingredients for 4 persons:

• 500 g fresh green beans
• 500 g fresh asparagus
• 2 garlic cloves
• 1 lemon
• Olive oil
• Salt and pepper

Peel the beans and boil them in salted water for about 5-7 minutes. Drain them and place them under cold water to stop cooking. Cut off the ends of the asparagus and blanch them for 3-4 minutes. Drain them and place them under cold water. Arrange the beans and asparagus in a baking dish. Add minced garlic, lemon juice and olive oil. Season with salt and pepper and bake at 200 degrees for about 10-15 minutes. A delight that smells like spring.