Usage of Asparagus Beans in the Kitchen

There are many varieties of beans that differ mainly in size and color. The most popular include white, blue, red, and asparagus beans (P. Brzozowski, K. Zmarlicki 2020). Asparagus beans were once called fiber beans due to their thin pods. The name is still used in the US. The production of this vegetable is increasing year by year. In 2018, production was 24.7 million tons, which is an increase of 250% compared to 2000. The largest producer of asparagus beans is the US (80%). Asparagus beans are available in two colors: yellow and green. It is a healthy vegetable that is characterized by a high content of vitamins and minerals. It is also a good source of dietary fiber, which helps maintain normal intestinal peristalsis and increases the feeling of satiety. The nutritional value of asparagus beans is 100 g (USDA - Food Data Central): energy: 31 kcal, protein: 1,8 g, fat: 0,2 g, carbohydrates: 7,0 g, dietary fiber: 2,7 g, calcium: 37 mg, magnesium: 25 mg, potassium: 211 mg, choline: 15,3 mg, vitamin A: 35 µg, vitamin C: 12,2 mg, vitamin E: 0,4 mg. Asparagus beans are also a source of antioxidants such as vitamins A, C, and E, which help neutralize free radicals that can be harmful to health.

Discover how to prepare one of the most popular types of beans by cooking them in salt water. They are often served as a side dish with bread. However, there are also other methods to prepare them. Asparagus beans, due to their appealing taste value, are a great choice for both meat and fish dishes and even vegetarian dishes. Below are some recipe suggestions using asparagus beans.

Preparation time is 35 minutes. Ingredients (per 1 serving): – asparagus beans – 2 cups (200 g), – olive oil – teaspoon (5 g), – onion – plaster (20 g), – cream cheese – spoon (10 g), – canned tomatoes – 1⁄2 pieces (120 g), – parmesan – tablespoon (8 g), – parsley leaves – two spoons (6 g), – salt – pinch (0.2 g), – pepper – spices (0.2 g). Preparation: 1. Rinse the asparagus beans thoroughly, cut off the ends, and cook in salted water (15–20 minutes). 2. In the meantime, sauté the finely chopped onion in olive oil. 3. Add the cooked beans, canned tomatoes, and seasonings. Cook everything for about 5 minutes. 4. Then add the cream cheese and stir well. 5. Transfer to a plate and sprinkle with chopped parsley leaves and parmesan. Nutritional value (per serving): – energy: 226 kcal, – protein: 11.2 g, – fat: 10.7 g, – carbohydrates: 26.1 g.

Preparation time: 35 minutes Ingredients (per 1 serving): green asparagus beans (100 g), barley groats (50 g), water (250 g), olive oil (5 g), onion (20 g), feta cheese (40 g), chopped coriander (6 g), salt (0.2 g), pepper (0.2 g).

Preparation time of 35 minutes. Ingredients (per 1 serving): asparagus beans - glass (100 g), chicken fillet - serving (100 g), corn - 4 tablespoons (80 g), cocktail tomatoes - a handful (100 g), arugula - a handful (20 g), olive oil - spoon (5 g), salt - sprinkle (0.2 g), pepper - sprinkle (0.2 g), sweet peppers - ½ teaspoon (2 g). Preparation: 1. Wash and cut the ends of the asparagus beans, then cook in salted water for 15-20 minutes. 2. In this time, fry the diced and seasoned chicken in olive oil. 3. Fill a bowl with the drained corn and halved cocktail tomatoes. 4. Add the cooked beans and fried chicken. 5. Finally, sprinkle the salad with arugula. Nutritional value: 225 kcal, 25.9 g protein, 7.0 g fat, 15.0 g carbohydrates.

Preparation time: 35 minutes Ingredients (for 2 servings): – asparagus beans – 2 glasses (200 g), – broth – 2 glasses (500 g), – rye bread – 2 slices (70 g), – carrots – 2 pieces (90 g), – potatoes – 2 pieces (200 g), – salt – a pinch (0, 2 g), – pepper – a pinch (0, 2 g), – sweet paprika – ½ teaspoon (2 g). Preparation: 1. Thoroughly wash and trim the ends of asparagus beans. 2. Peel carrots and potatoes. 3. Place vegetables in a pot, cover with broth, and cook for 20 minutes. 4. Season with salt and pepper, cook for another 5 minutes. 5. Blend the pot contents into a smooth cream. 6. Cut bread slices into cubes and toast in a dry pan. 7. Serve the finished soup in bowls, topped with croutons. Nutritional value (per serving): – energy: 251 kcal, – protein: 6, 9 g, – fat: 3, 5 g, – carbohydrates: 52, 0 g.