ABOUT THE RECIPE
Green beans to some, string beans or french beans to others, are a classic accompaniment to family meals enjoyed around the world. Green beans are a versatile vegetable that can be grown in many different climates – they are as popular in Asia and Africa as they are in Europe and the Americas. It is believed that green beans originated in South America, where they were cultivated by the Mayans and Inca Indians. They play a big part in the Mexican diet where they have been grown and consumed for over 7,000 years. Interestingly, 60 percent of the world’s green beans are grown in the U.S.
Because green beans are harvested while the beans are still in their pod, they are more nutritionally comparable to other pod vegetables, such as snap peas and okra, rather than the bean family. Whether blanched, steamed, boiled, spiced or as demonstrated in below recipe, fermented, they are the perfect example of how eating healthy can be easy and affordable. Green beans are the ideal vegetable to ferment, because they retain their shape, crunch and easily absorb the spices and herb flavors in the brine. What’s more they are visually appealing which adds to their appetizing quality.
HEALTH BENEFITS
Besides tasting yum in a Salad Nicoise or the Thanksgiving must-have, Green bean casserole, green beans help you maintain a nutritionally balanced diet. A readily available vegetable, they take minutes to prepare in this mouthwatering recipe. A handy store cupboard item that will lasts for month, while providing our bodies with lasting positive benefits. The nutrient content in green beans includes fibers, vitamins, minerals, protein, calcium, dietary fiber, iron and several other essential nutrients.
- A great source of vitamin A and antioxidants, such as lutein, zeaxanthin, and beta carotenes, which neutralize harmful free radicals.
- A rich source of Vitamin C which helps fight infection, such as in colds or flu.
- High in fiber which helps keep your system flushed from toxins.
- Green beans can help reduce the risk of heart disease due to their high levels of flavonoids. Flavonoids play an important role in the prevention of diseases like cancer and heart disease.
- Green beans are a rich source of Omega-3 fats.
The best way to avoid diminishing the protein and B-vitamins nutritional value of green beans would be to consume them raw or in its next best form, fermented!
LET’S GET STARTED
The fermentation pickling method uses lacto fermentation to pickle the green beans. It is a simple, healthier method that produces a probiotic rich pickle without the sharp acidic flavor of vinegar. A great recipe for the pickling novice to make their debut into the wonderful world of fermentation. The use of garlic and chili really ramp up the flavor and aroma.
WHAT YOU NEED
- 1 Pound green beans, topped, tailed and trimmed to fit inside your jar
- 2 Cloves garlic
- 2 Sprigs of dill
- ½ Tsp chili flakes
- 4 Cups of filtered water
- 2 Tbsp of fine celtic sea salt
- 1 quart size mason jar
- Easy Fermenter Lids (not required)
- Fermenting Weights (not required)
INSTRUCTIONS
- In a saucepan heat water. Add salt and stir till dissolved. Cool to room temperature.
- Place garlic cloves, dill and chili flakes in the bottom of a pre-sterilized, wide mouth mason glass jar. Next, add in the green beans.
- Carefully pour the cooled brine over the green bean mix until completely covered but leaving 1 ½ inches of headspace.
- It is always recommended that you keep your veggies below the brine. If you are looking for tips to keep your vegetables submerged check out our guide here: Tips on keeping your vegetables submerged.
- Cover the jar with the Easy Fermenter Lid and place the Fermentation Weights in the jar to ensure perfect fermentation results.
- Store in a cool, dark place (room temperature 60-70°F is preferred,) for 1 to 2 weeks.
- Once jar has been opened, move to cold storage. The flavor will continue to develop with time.
Fermented green beans make a wonderful probiotic snack anytime of the day. Enjoy it as a starter with cheese. Toss together with boiled eggs, canned tuna, a drizzle of olive oil and shavings of parmesan to make up a quick Nicoise style salad. Or simply enjoy as a refreshing side, reminiscent of summer.
