Green Beans
Get to know green beans — a pod vegetable rich in fiber and vitamin K. Nutritional content, health benefits, and how to cook green beans so they stay crisp.
What Is Buncis (Green Beans)?
Buncis (Phaseolus vulgaris), or green beans, are elongated, green-colored pod vegetables (there are also yellow or purple varieties) that turn crisp when cooked properly. Green beans are easy to find in both traditional markets and supermarkets year-round, and they're one of the staple ingredients in various Indonesian home-cooked dishes, from simple stir-fries to capcay (mixed vegetable stir-fry) and vegetable soups.
Besides their mild taste that pairs easily with any seasoning, green beans are also popular because they're practical to cook and quick to prepare, making them ideal for everyday dishes that don't require much time.
Nutritional Content of Green Beans
Per 100 grams of fresh green beans:
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| Nutrient | Amount |
|---|---|
| Calories | ~31 kcal |
| Carbohydrates | ~7 g |
| Fiber | ~3.4 g |
| Vitamin K | ~43 mcg |
| Vitamin C | ~12 mg |
Green beans are a low-calorie vegetable with a good amount of vitamin K, which is beneficial for bone health.
Health Benefits
- Low in calories, high in fiber — great for those watching their weight since it's filling without adding many calories.
- Supports bone health — the vitamin K it contains plays a role in blood clotting and bone metabolism.
- Aids digestion — its fiber content helps keep bowel movements regular.
- Source of folate — important for red blood cell formation and especially beneficial for pregnant women.
Ways to Prepare Green Beans
- Stir-fried green beans — cut diagonally and stir-fried with garlic, chili, and a bit of oyster sauce for a quick, crisp dish.
- Capcay (mixed vegetable stir-fry) — green beans are one of the main vegetables in capcay, along with carrots, cabbage, and other vegetables.
- Boiled or steamed — the healthiest way to preserve their nutrients, great for raw vegetable sides (lalapan) or salad mixes.
- Vegetable soup — chunks of green beans add a crisp texture to clear soups or vegetable soup (sayur sop).
How to Choose & Store
- choose green beans that are fresh green in color, with smooth surfaces, and feel crisp when bent (they should snap with a "krek" sound)
- size shouldn't be too large, since younger green beans are generally more tender and sweeter
- avoid ones that are wilted, have brown spots, or have seeds that bulge too much from the pod (a sign they're too old)
- store in the fridge in a perforated plastic bag or a covered container
- no need to wash before storing; wash only when you're about to cook them
- fresh green beans usually keep for 4-6 days in the fridge
Practical Tips
- Cook briefly — stir-fry or boil green beans for no more than 3-5 minutes so the texture stays crisp and the color remains bright green.
- Remove the ends and strings — cut off both ends of the pod and pull off the long fiber along the side of the pod before cooking for a more pleasant texture to chew.
- Soak in ice water after boiling (blanching) — this helps stop the cooking process so the color and crispness of the green beans are better preserved.
- Cut according to the dish's needs — diagonal cuts work well for stir-fries, while small pieces are better suited for soups or capcay.
Frequently Asked Questions
Can green beans be eaten raw?
Why do green beans sometimes taste bitter?
What's the difference between buncis (green beans) and kacang panjang (long beans)?
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