how and why to include romano beans in your diet
How and Why to Include Romano Beans in Your Diet?
Romano beans are green snap beans native to Italy. This Buzzle article discusses why you should include these beans in your diet along with some methods to cook them.
Quick Tip
The green Romano beans when left to mature, become yellow or purple in color and can be used as dried beans.
Romano beans, also known as Italian string beans, are crisp, meaty, and succulent flat beans, commonly used in Italian dishes. They are popularly known as green snap beans in the United States. These beans contain tiny bean seeds inside, and are usually harvested before the seeds are fully grown. The pods are tender, and remain so even if the seeds grow in size. The beans that easily snap on bending are preferred for cooking a variety of dishes such as soups, pastas, side dishes, salads, and other recipes.
Nutritional Facts
The following table provides data about the nutritional value of Romano beans.
| Green snap beans (raw): Values per 100 g | |
| Calories | 31 kcal |
| Water | 90.32 g |
| Total lipid (fat) | 0.22 g |
| Cholesterol | 0 mg |
| Carbohydrates | 6.97 g |
| Dietary Fiber | 2.7 g |
| Sugars | 3.26 g |
| Protein | 1.83 g |
| Sodium | 6 mg |
| Potassium | 211 mg |
- Since the beans are rich in fiber and low in fat, they provide a feeling of fullness for longer periods. Thus, they can be a great part of a healthy eating plan for people who wish to lose weight.
- They help reduce cholesterol, and therefore, are beneficial for the heart.
- They help lower blood sugar levels, and therefore, are good for diabetics.
- They increase the leptin levels in the body and thereby improve the metabolism.
How to Cook Romano Beans?
Romano beans can be used just as you would use any other beans in your food. They can simply be steamed or microwaved until they're tender, or deep-fried until they are crispy. Here we discuss the different ways in which you can incorporate these beans in your diet.
Ingredients
- Romano beans, 1 lb.
- Olive oil, 3 tbsp.
- Garlic, 2 to 4 cloves (crushed)
- Vegetable/Chicken broth, ⅓ cup
- Herbs for seasoning (Thyme or Oregano)
- Salt to taste
- Cut both ends of the beans and rinse in cold water.
- Heat oil in a pan and add crushed garlic. Saute till it turns golden brown.
- Add beans and stir for 30 seconds. Now, add salt and broth.
- Cover with a lid and cook on low heat for about 20 minutes.
- Remove the lid and stir on high heat until the liquid evaporates and the beans start becoming slightly brown in color.
- Turn off the heat, season with herbs, and serve hot.
Ingredients
- Romano beans, 1 lb.
- Salt to taste
- Parsley for seasoning
- Wash the beans and cut them into small 1-inch pieces.
- Pour some water in a large cooking pot and set a steamer basket in it. Keep the pot on a gas stove and bring the water to boil on high heat.
- Place the bean pieces in the steamer basket and cover the pot with a lid. Cook for 3-4 minutes.
- Take off the lid and check whether the beans are cooked with the tip of a sharp knife. If not, just toss the beans in the basket, cover with the lid, and cook for another 2-3 minutes.
- Once the beans are tender enough, turn off the heat.
- Drain the beans in a colander, sprinkle some salt, and serve hot seasoned with parsley.
Ingredients
- Romano beans, 1 lb.
- Olive oil, 3 tbsp.
- Garlic, 2 to 4 cloves(crushed)
- Herbs for seasoning (Thyme or Oregano)
- Salt and pepper to taste
- Wash and cut the beans.
- Set the oven at 450 degrees F.
- Grease a large baking sheet with oil and place the beans.
- Add garlic, thyme/oregano, salt, and pepper to the beans and give a nice toss to mix all the ingredients together.
- Spread the beans thoroughly and keep them in the oven. Roast for 15-20 minutes by occasionally turning them once or till the beans become brown and tender.
- Serve hot.
Ingredients
I am sure you will love to try out the aforementioned recipes. Whichever way you choose to cook your Romano beans, make sure that you do not overcook them, else they will get mushy and lose the meaty texture.- Romano beans, 1 lb.
- Cornmeal, 1 cup
- Salt and pepper to taste
- Buttermilk/Water, 1 cup
- Oil for frying
- Trim the edges of the beans and wash them.
- Prepare a cornmeal batter using buttermilk/water. The batter should be of medium consistency.
- Add salt and pepper to the batter and set aside for 5 minutes.
- Heat the oil in a large frying pan.
- Dredge the beans in the batter (one at a time) and release in the pan.
- Fry till they turn golden brown.
- Serve hot with ketchup or any sauce of your choice.