I’m always interested in new ways to spice up my usual side dishes. So, when I found myself with an abundance of green beans, I decided it was time to add some new life to an old favorite. You’re probably used to steamed green beans with a bit of butter or maybe sautéed in a stir fry, but have you tried pickled green beans?
Pickling foods is a way of preserving them and, with some foods (like these green beans!), fermenting them. While you’ll need to let a few weeks pass before you can eat these pickled green beans — or dilly beans, depending on where you’re from — they’re well worth it.
Benefits of Green Beans
Green beans are a legume that’s loaded with health benefits. Did you know that there are more than 130 kinds? You might see them called snap beans or string beans, but rest assured, they all share the same health benefits.
Because green beans are full of starch and fiber, they’re not processed by the digestive system immediately, letting the body absorb the nutrients and positively affecting your health long after you’ve finished eating. It’s one of the reasons why green beans are great if you’re managing or trying to prevent diabetes. As a low glycemic index food, the carbohydrates found in green beans are released slowly, allowing time for your body to adjust, rather than spiking and dipping your blood sugar.
If you’re looking for antioxidants, you can find them in green beans. Antioxidants help to fight the free radicals that damage the body and contribute to disease. Specifically, green beans are high in anti-carcinogenic activity; in other words, they go after cancer-causing carcinogens. Regularly chowing down on green beans has been linked to a decreased risk in breast, colon and prostate cancers. (1)
Finally, green beans help manage heart health by keeping metabolic syndrome, or several conditions associated with a higher risk of heart disease, stroke and diabetes, in check.
Pickled Green Beans Nutrition Facts
So how do these green beans stack up? One serving offers: (2)
- 29 calories
- .87 grams protein (2 percent DV)
- 6.45 grams carbohydrates (3 percent DV)
- 29.8 micrograms vitamin K (33 percent DV)
- 270 IUs vitamin A (12 percent DV)
- 0.139 milligrams manganese (8 percent DV)
As you can see, these pickled green beans are a low-calorie addition to your meal, but, even still, they manage to pack in the vitamin K. This vitamin is crucial to maintaining bone density, which reduces the risk of osteoporosis. The body uses vitamin K to build calcium in the bones, keeping them strong and protecting them against breaking.
Vitamin K also ensures that when you’re injured, your blood clots properly, which leads to bruises and cuts healing more quickly. We love our vitamin K around here!
How to Make Pickled Green Beans
It’s time to prepare these pickled green beans!
In a medium bowl, combine the apple cider vinegar, maple sugar, water, salt and dill (optional), whisking until salt is dissolved. Transfer the liquid to a pot and bring to a boil.
Next, place the green beans in a jar.
Pour the hot vinegar mixture over the green beans.
Let the pickling mix cool to room temperature.
Now it’s time to seal the jars. If you have any that aren’t sealing properly, stick them in the refrigerator.
Allow the pickled green beans to ferment for 2–3 weeks before eating.
I love eating these green beans as a snack, adding them to salads or serving them as a room temperature side.
Pickled Green Beans Recipe
- 3–4 cups fresh green beans, ends chopped off
- ½–1 cup apple cider vinegar
- 1 cup warm water
- 1 tablespoon maple sugar
- 1½ teaspoons Himalayan salt
- 2–3 tablespoons fresh dill, optional*
- In a medium bowl, combine vinegar, maple sugar, water, salt and dill (optional), whisking until salt is dissolved.
- Transfer to a pot and bring to a boil.
- Place the green beans in a jar and pour the hot vinegar mixture over the green beans.
- Allow mixture to cool to room temperature.
- Seal the jars and refrigerate any jars that do not seal properly.
- Allow green beans to ferment for 2–3 weeks before eating.
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