How to cook fresh runner beans
Fresh runner beans, also known as pole beans, are a delicious and nutritious vegetable that can be enjoyed in a variety of dishes. Whether you prefer them boiled, stir-fried, or added to soups and stews, learning how to cook fresh runner beans is a worthwhile skill to have in your culinary repertoire.
Preparing the beans
Before you start cooking the beans, it’s important to properly prepare them. Begin by rinsing the beans under cold water to remove any dirt or debris. Then, trim off both ends of the beans with a sharp knife. You can leave the beans whole or cut them into smaller pieces, depending on your preference.
Boiling the beans
One of the most common ways to cook fresh runner beans is by boiling them. To do this, bring a large pot of salted water to a boil. Add the beans and cook them for about 5-7 minutes, or until they are tender but still slightly crisp. Drain the beans in a colander and immediately transfer them to a bowl of ice water to stop the cooking process and help preserve their vibrant green color.
Stir-frying the beans
If you prefer a quicker cooking method that adds a touch of crunch to the runner beans, stir-frying is the way to go. Heat a tablespoon of oil in a wok or a large skillet over high heat. Add the beans and cook them for about 3-4 minutes, stirring frequently. You can add other vegetables, such as garlic, onions, or carrots, to enhance the flavor and create a well-rounded dish.
Learning how to cook fresh runner beans allows you to enjoy their delicate flavor and crisp texture in a variety of ways. Whether you choose to boil or stir-fry them, these versatile vegetables are sure to become a staple in your kitchen.
Easy and Delicious Recipes for Fresh Runner Beans
Runner beans are a popular summer vegetable that are not only tasty but also packed with nutrients. They are a great addition to any meal and can be cooked in a variety of delicious ways. Here are some easy and delicious recipes to try with fresh runner beans.
1. Steamed Runner Beans with Garlic Butter
This simple recipe is a fantastic way to enjoy the natural flavor of fresh runner beans. To make this dish, start by trimming the beans and cutting them into bite-sized pieces. Then, steam them for about 4-6 minutes until they are tender but still have a slight crunch.
In the meantime, melt some butter in a pan and sauté minced garlic until fragrant. Once the beans are done, toss them in the garlic butter mixture and season with salt and pepper to taste. Serve immediately as a side dish or as a healthy snack.
2. Runner Bean and Tomato Salad
This refreshing salad is perfect for a light and healthy lunch or dinner. Begin by blanching the runner beans in boiling salted water for about 3-4 minutes until they are just cooked through. Drain and immediately plunge them in ice water to stop the cooking process and maintain their vibrant color.
In a separate bowl, mix together chopped fresh tomatoes, thinly sliced red onions, chopped basil leaves, and crumbled feta cheese. Toss in the blanched runner beans and drizzle with a simple vinaigrette made with olive oil, lemon juice, Dijon mustard, honey, and salt. Garnish with some additional fresh basil leaves and serve chilled.
3. Runner Bean and Bacon Stir-Fry
This tasty stir-fry is a hearty and satisfying dish that combines the flavors of fresh runner beans and crispy bacon. Start by slicing the runner beans diagonally into thin strips and blanch them in boiling water for about 2-3 minutes.
In a large frying pan, cook diced bacon until crispy and remove from the pan, leaving the rendered fat behind. Add sliced onions to the pan and cook until golden brown. Then, add the blanched runner beans and stir-fry for another 2-3 minutes.
Return the cooked bacon to the pan and season with salt, black pepper, and a pinch of red pepper flakes for a bit of heat. Serve this delicious stir-fry as a main dish, accompanied by steamed rice or crusty bread.
| Cooking Method | Preparation Time | Cooking Time | Servings |
|---|---|---|---|
| Steamed Runner Beans with Garlic Butter | 10 minutes | 4-6 minutes | 4 servings |
| Runner Bean and Tomato Salad | 15 minutes | 3-4 minutes | 4 servings |
| Runner Bean and Bacon Stir-Fry | 20 minutes | 10 minutes | 2-3 servings |
Whether you prefer them steamed, in a salad, or stir-fried with bacon, these easy and delicious recipes will help you make the most out of fresh runner beans. Enjoy their vibrant color and crunchy texture as you savor their natural flavor!
Quick and Healthy Garlic Runner Beans Recipe
Runner beans are a delicious and nutritious vegetable that can be easily prepared in a variety of ways. This quick and healthy garlic runner beans recipe is a simple and flavorful way to enjoy this seasonal vegetable.
Ingredients:
- 500g fresh runner beans
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 tablespoon lemon juice
- Salt and pepper to taste
Instructions:
- Trim the ends of the runner beans and cut them into bite-sized pieces.
- In a large pan, heat the olive oil over medium heat.
- Add the minced garlic and sauté for a minute until fragrant.
- Add the runner beans to the pan and season with salt and pepper.
- Cook the beans for about 5-7 minutes or until they are tender. Be sure to stir occasionally to prevent them from sticking to the pan.
- Once the beans are cooked, remove the pan from heat and drizzle the lemon juice over them.
- Toss the beans gently to evenly coat them with the garlic and lemon juice.
- Transfer the beans to a serving dish and serve hot.
| Nutritional Information: | Per Serving |
|---|---|
| Calories | 100g |
| Protein | 3g |
| Fat | 5g |
| Carbohydrate | 10g |
| Fiber | 5g |
This quick and healthy garlic runner beans recipe is not only packed with flavor, but it is also a great source of vitamins and minerals. Enjoy this dish as a side to your favorite meal or as a light and nutritious lunch.
Mouth-watering Runner Bean Salad Recipe
If you’re looking for a refreshing and healthy salad recipe, look no further than this mouth-watering runner bean salad. Full of fresh ingredients and bursting with flavor, this salad is guaranteed to please.
To make this delicious salad, start by prepping your ingredients. Trim the ends of the runner beans and cut them into bite-sized pieces. Next, blanch the beans in boiling water for 3-4 minutes until they are tender but still crisp. Drain and place them in a bowl of iced water to stop the cooking process. Drain again and pat dry.
Combine the blanched runner beans with cherry tomatoes, sliced red onion, diced cucumber, and crumbled feta cheese in a large salad bowl. Toss everything together gently to combine.
In a separate small bowl, whisk together olive oil, lemon juice, minced garlic, and Dijon mustard. Season with salt and pepper to taste. Drizzle the dressing over the salad and toss again to coat all the ingredients evenly.
For an extra punch of freshness, sprinkle freshly chopped parsley on top of the salad. You can also add some toasted pine nuts or sliced almonds for a bit of crunch.
Transfer the salad to a serving dish or individual plates and serve immediately. This runner bean salad pairs well with grilled chicken or fish, making it a perfect choice for a light and flavorful summer meal.
| Ingredients: | Instructions: |
|---|---|
| – Runner beans | 1. Trim the ends and cut into bite-sized pieces. |
| – Cherry tomatoes | 2. Blanch the beans in boiling water for 3-4 minutes and drain. |
| – Red onion, sliced | 3. Place the beans in a bowl of iced water, drain, and pat dry. |
| – Cucumber, diced | 4. Combine beans, tomatoes, onion, cucumber, and feta cheese. |
| – Feta cheese, crumbled | 5. Whisk together olive oil, lemon juice, garlic, and mustard. |
| – Olive oil | 6. Season dressing with salt and pepper. |
| – Lemon juice | 7. Drizzle dressing over the salad and toss to coat evenly. |
| – Garlic, minced | 8. Sprinkle parsley on top and add optional nuts for crunch. |
| – Dijon mustard | 9. Transfer salad to a serving dish or plates and serve. |
Harrison Clayton
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