French beans help guard against anemia and indigestion

NUTRITION

Green beans, also known as French beans or strung beans are common vegetables. The beans are tender and slender with green rounded pods; about four to six inches long.

French beans have a delicate texture and sweet flavour. Sharon Naluwende, a nutritionist at Mulago Hospital says green beans are a fat-free food.

They are rich in vitamins A and C, calcium and dietary fibre. However, they are low in proteins and carbohydrates. French beans also contain carotene and a variety of minerals. 

Gladys Namulindwa, a nutritionist at St Baptist hospital in Wakiso says green beans are an ideal side dish or salad.

She recommends the young, juicy and tender ones. "Do not cook them for a long time. They can be steamed in small amounts of water or sautéed (cooked in small amounts of fat), especially in olive oil", she says.

If cooked for too long, they wilt and lose taste. Namulindwa says steaming is better than stir-frying or stewing because this way, the nutrients are maintained.

The beans are usually served with some starch and meat for a complete meal. Namulindwa says French beans help to prevent anaemia and diabetes because of their iron, Vitamin C and vitamin C content.

They also boost a healthy digestive system because of their fibre content. Naluwende says green beans are a source of vitamin K, which plays an important role in bone health and prevention of osteoporosis.

In addition, the beans also help to reduce stomach bloating, loss of appetite and spleen, stomach and kidney weakness. They also guard against premature ejaculation and frequent urination.

French beans recipe

Ingredients

Half kilo of French beans (trimmed and cut into 2-3cm pieces

1 medium tomato (diced)

1 medium onion (sliced)

2 garlic cloves minced

Half teaspoon salt

Quarter teaspoon black pepper (fresh ground works best)

2-3 tablespoons of milk or coconut cream

1 tablespoon olive oil or vegetable fat

Preparation  

Wash and trim the beans.

Remove the tips and cut into 2-3cm pieces. Slice the onion, garlic and tomatoes.

Cook for 10 to 15 minutes and stir every four minutes. Ensure that everything is coated with the coconut cream or milk.

If steam collects on the lid, remove it and simmer for five minutes. Serve hot with rice or steamed Irish potatoes.