1. Ideal for cooking, French beans can be prepared whole by themselves or in a variety of savory dishes.
4. Try French beans as a substitute for your favorite green bean recipe or simply blanched with butter and seasonings.
5. Cook and eat as soon as you can to preserve texture, flavour and goodness. Savory dishes like
French Bean and Corn Stir Fry sautéed in an assortment of Indian spices is not only crunchy, but also tasty and easy to make.
7. Most Indian households make French beans as a dry vegetable either with cubed potatoes or without them. You can even substitute starchy potatoes with vitamin A loaded carrots and make a very simple subzi
Gajar Fansi.
10. Cooking spring / early summer vegetables lightly and serving them with pasta is a delicious way to enjoy the first signs of summer.
Indian Style Macaroni is easy to make and only uses one pan - always a bonus.
11. It can also be chopped finely and used to make myriad of stuffing for cutlets, puffs and patty. Try your hands on these yummy snacks like
Veg puff,
Mixed Veg Cutlets,
Ghughra with Fansi and Paneer StuffingHow to store French beans, fansi
French beans remain fresh for at least 2 days at room temperature. It is best stored in the refrigerator. To do this, make sure to store them in the coolest part of the refrigerator in a plastic bag or wrapped in a paper towel.
Health benefits of French beans, fansi
French Beans is rich in
folic acid. A deficiency of folic acid can also lead to
anaemia, as like iron they are equally necessary to make
red blood cells. Without enough folic acid, you can get easily tired.
Pregnant women can also benefit from its folic acid count. It’s effective to achieve weight loss,
overcome constipation, control blood sugar levels, treat high
cholesterol as well as prevent
cancer. See here for detailed
15 benefits of french beans.
Nutritional Information for French Beans (fansi):1 cup of raw French beans is about 130 grams
RDA stands for Recommended Daily Allowance.
Energy - 34 calories
Protein – 2.2 g
Carbohydrate – 5.9 g
Fat – 0.1 g
Fiber – 2.3 g
Vitamins:31.2 mg of
Vitamin C = 78% of RDA (40 mg)
0.1 mg of
Vitamin B1 (Thiamine) = 20% of RDA ( (about 1.2 to 1.6 mg for men)
0.0.8 mg of
Vitamin B2 (Riboflavin) = 7.3% of RDA (about 1.4 to 1.9 mg for men)
59.2 mcg of
Folic acid (Vitamin B9) = 59.2% of RDA (about 100 mcg)
171.6 mcg of
Vitamin A = 3.57% of RDA (4800 mcg)
Minerals:65 mg of
Calcium = 6.5% of RDA (about 1000 mg)
0.8 mg of
Iron = 4% of RDA (about 20 mg)
5.6 mg of Sodium
49.4 mg of
Magnesium = 6.06% of RDA (about 350 mg)
36.4 mg of
Phosphorus 0.77% of RDA (about 600 mg)
0.84 mg of
Zinc = 7% of RDA (about 10 to 12 mg)
156 mg of
Potassium = 3.3% of RDA (about 4700 g)
Chopped and blanched french beans
Wash french beans thoroughly in cold water. Chop them as desired. Boil some water in a pan. Add a pinch of salt and soda for it will help it cook faster and retain the colour too. Add the chopped French beans and boil for 4 to 5 minutes. Remove from heat and strain it. To enhance its colour, it can be immersed in cold water for another 5 minutes and then drained again.
Chopped and boiled french beans
Wash french beans thoroughly in cold water. Chop them as desired. Boil some water in a pan. Add a pinch of salt and soda for it will help it cook faster and retain the colour too. Add the chopped French beans and boil for 8 to 10 minutes. Remove from heat and strain it. To enhance its colour, it can be immersed in cold water for another 5 minutes and then drained again.
Chopped french beans
Wash the French beans thoroughly in water and drain.Then pat dry using a kitchen towel. Chop the pointed edges from both the ends and string them using a knife. Place a few French beans on a chopping board and using a sharp knife cut across the board into small pieces approximately ¼" in diameter. If the recipe calls for coarsely chopped, you can make big pieces.
Diagonally cut and blanched french beans
Wash the French beans thoroughly in water and drain.Then pat dry using a kitchen towel. Chop the pointed edges from both the ends and string them using a knife. Place them on a chopping board and slice them diagonally into strips. Boil some water in a pan. Add a pinch of salt and soda for it will help it cook faster and retain the colour too. Add the chopped French beans and boil for 4 to 5 minutes. Remove from heat and strain it. To enhance its colour, it can be immersed in cold water for another 5 minutes and then drained again.
Diagonally cut french beans
Wash the French beans thoroughly in water and drain.Then pat dry using a kitchen towel. Chop the pointed edges from both the ends and string them using a knife. Place them on a chopping board and slice them diagonally into strips and as per your recipe requirement.