[Explanation with photos! ] How to freeze green beans, storage period, and 5 recipes

Although it is not widely known, did you know that green beans can be frozen?

Green beans are generally stored at room temperature or refrigerated, but if you want to preserve them for a long time, freezing them is suitable.

This article introduces freezing methods that preserve as much of the fresh crunch as possible, appropriate thawing methods, and approximate storage periods.

``I bought green beans, but I couldn't use them all.''

``I harvest a large amount at once in my home garden and am having trouble figuring out how to preserve it.''

I hope that such people will read this book.

green beans nutrition

Source: https://health2sync.com/ja/blog/greenbean-nutrition/

Nutritional value and calories of green beans

Green beans are made up of more than 90% water. Therefore, it has a low calorie content of 23kcal per 100g, making it one of the healthiest vegetables (about the same calorie content as tomatoes and mushrooms).

It is designated as a green and yellow vegetable and is rich in vitamin A (β-carotene). It also contains a wide range of minerals and vitamins in a well-balanced manner.

The minerals and vitamins included are as follows.

【mineral】
Sodium, potassium, calcium, magnesium, phosphorus, iron, zinc, copper, manganese, iodine, selenium, chromium, molybdenum

【vitamin】
Vitamins A, D, E, K, B1, B2, niacin, B6, folic acid, pantothenic acid, biotin, C

【others】
Dietary fiber

Benefits of green beans

[Create a healthy body that resists colds]

Green beans contain vitamin A, which promotes growth and maintains normal skin and mucous membranes. It is said that by keeping the surfaces of the body that come in contact with the outside world, such as the skin and mucous membranes, healthy, it is effective in making it less likely that you will catch a cold.

It also contains vitamins B1 and B2, which help convert proteins, carbohydrates, and fats into energy. By reliably converting food into energy, you will have the vitality to spend each day powerfully.

[Refresh your body with dietary fiber]

Green beans contain dietary fiber, especially insoluble dietary fiber.

As the name suggests, water-soluble dietary fiber turns into a thick liquid in the intestines and has the ability to trap toxins (such as waste products) in the intestines and eliminate them. Insoluble dietary fiber absorbs water in the intestines and grows in size, stimulating the intestines and promoting excretion.

The basis of good health is not to accumulate unnecessary things in your body. By improving the intestinal environment, waste products and toxins accumulated in the body are eliminated. As a result, your body will regain its original strength, your skin will become glossy and firm, and swelling in your hands and feet will also improve.

Advantages of freezing green beans

Allows long-term storage

The first advantage is that it can be stored for a long time.

Normally, green beans will wilt within 2 to 3 days if stored at room temperature or in the refrigerator. However, if you freeze it, you can store it for several weeks while maintaining some degree of freshness.

If you cut the meat into 2 or 3 equal parts and then freeze it, or roll the meat and freeze it, you can shorten the cooking time.

Nutrients are not lost by freezing

The second benefit is that no nutrients are lost by freezing.

When freezing green beans, they must be blanched by boiling them until they are firm. By heating the food in advance, the activity of enzymes in the food can be stopped and nutritional loss can be prevented.

Blanching also has the effect of minimizing changes in texture before and after freezing. Therefore, it is possible to retain as much of the crunchiness as possible when eaten raw.

How to freeze green beans

When boiling and freezing

1. Remove any loose ends or streaks.

2. Add a pinch of salt to the boiling water and boil for 30-60 seconds.

3. Drain in a colander, cool under cold water, and wipe dry with kitchen paper.

4. Place in freezer bags and freeze.

★By boiling until firm, you can minimize changes in texture after freezing (this is called blanching).
★It is also convenient to cut it into convenient lengths and then freeze it.

How to thaw green beans and how long to store them

How to thaw green beans

Frozen green beans can be thawed naturally in the refrigerator or cooked while frozen.

If you want to eat it as a salad, etc., it is best to thaw it in the refrigerator.

You can prevent drips (liquid leaks) by slowly thawing the food at a low temperature in the refrigerator. By suppressing drip, you can stop the umami ingredients from leaking out.

If you want to cook it, please cook it while it is still frozen. In this case, you can put it directly into the frying pan or pot without thawing it.

Storage period of green beans

The approximate storage period is 2 to 3 weeks.

Basically, frozen food never spoils. However, depending on the freezing environment (temperature changes in the freezer, etc.), it may be better to refrain from eating the food even within the recommended period.

If there are any visible abnormalities such as bad color or extremely dry food, please refrain from eating it.

>> [Freezing for a long time] 3 points to keep in mind when preserving vegetables

A nutritionist explains! About the nutrition of green beans

green beans nutrition
Green beans are kidney beans that are harvested in their immature state and whole pod. Kidney beans are classified as legumes, but green beans are classified as vegetables, and the nutrients contained in kidney beans and kidney beans are also different.

Green beans contain vitamins B₁, B₂, and C, as well as potassium, calcium, and magnesium. It is also rich in amino acids.

Green beans contain all the essential amino acids
Green beans contain all nine essential amino acids. Essential amino acids are nutrients that cannot be produced by the body and must be obtained from the diet.

Additionally, if you are deficient in any one of the nine essential amino acids, it will affect the absorption of other amino acids, so it is important to take an even amount of all nine essential amino acids.

Preventing lifestyle-related diseases with β-carotene
Beta-carotene is converted into vitamin A after it is taken into the body. Vitamin A has the function of maintaining normal vision and maintaining the health of the skin and mucous membranes.

It also has a strong antioxidant effect, suppressing active oxygen, and is effective in preventing aging and lifestyle-related diseases.

☑いんげんの選び方
1.緑の色が鮮やかなもの
2.傷や黒ずみがないもの
3.細くて太さが均一なもの
4.さやの先までハリがあるもの

Nutritionist Ruri

Obtained nutritionist qualifications from Toita Women's Junior College and graduated from the same university. After graduating from Kyorin University, he also obtained a qualification as a food hygiene manager. Currently at Daybreak Co., Ltd., he oversees various food freezing experiments while disseminating food freezing information. My hobbies are traveling and hula dancing.

5 easy recipes using green beans

Sesame dressing for lunch box

Source: https://cookpad.com/recipe/809574

☑材料（4人分）
・いんげん　200g
●すりごま　大さじ2
●醤油　大さじ1.5
●砂糖　大さじ1
・塩　適量

<How to make>
1) Defrost the frozen green beans naturally in the refrigerator.
2) Cut each piece into 3 equal parts and mix with the seasonings marked ● to complete.

★You can also boil the green beans in salt before freezing, mix them with the seasonings listed in ●, and then put them in a freezer bag and freeze them.

Boiled Shirataki

Source: https://recipe.rakuten.co.jp/recipe/1070060240/

☑材料（2人分）
・いんげん　80g
・しらたき　60g
・にんじん　20g程度
●だし汁　1/2カップ
●酒　小さじ1/2
●醤油　大さじ1/2
●砂糖　小さじ1
●すりおろししょうが　1/2片分

<How to make>
1) Defrost the frozen green beans naturally in the refrigerator, then cut them into thin pieces.
2) Lightly boil the shirataki in boiling water and cut into bite-sized pieces.
3) Finely chop the carrots.
4) Add the seasonings from ●, the mushrooms from (2), and the carrots from (3) into a pot and simmer over medium heat for 2 to 3 minutes.
5) Add the green beans and bring to a boil to complete.

Boiled potatoes and minced meat

Source: https://recipe.rakuten.co.jp/recipe/1160013860/

☑材料（3人分）
・いんげん　7本
・じゃがいも　5個
・合ひき肉　100g
・水　100cc
●醤油　大さじ1
●みりん　大さじ1
●酒　大さじ1
●砂糖　小さじ1
●すりおろししょうが　小さじ1
・水溶き片栗粉　大さじ1

<How to make>
1) Defrost the frozen green beans naturally in the refrigerator, then heat them in the microwave for 1.5 minutes.
2) Cut the potatoes into bite-sized pieces and heat them in the microwave for about 2 minutes.
3) Heat sesame oil in a frying pan and fry the minced meat for about 2 minutes. Then add the potatoes and fry for another minute.
4) Add water and seasonings. Bring to a boil, then simmer over low heat for 3 to 4 minutes.
5) Add the potato starch dissolved in water, and when it thickens, add the green beans and it's done.

★By heating the green beans separately, you can keep their bright green color (if you boil them together, the color will deteriorate).

Stir-fried egg for lunch box

Source: https://cookpad.com/recipe/4476043

☑材料（1人分）
・卵　1個
・いんげん　2本
●中華スープの素　小さじ1/2
●酒　小さじ1
●ごま油　適量
●マヨネーズ　大さじ1

<How to make>
1) Defrost the frozen green beans naturally in the refrigerator and cut them into bite-sized pieces.
2) Beat the eggs and combine with the seasonings.
3) Squeeze some mayonnaise into a frying pan and pour in the eggs from (2) to make fluffy fried eggs.
4) Remove the hard-boiled eggs and fry the green beans in sesame oil.
5) Once cooked, put the fried eggs back in and add a little soy sauce (not listed) and it's done.

★By reducing the amount of soy sauce, you can keep the color of the green beans vibrant.

pork roll

Source: https://recipe.rakuten.co.jp/recipe/1490004500/

☑材料（3人分）
・いんげん　16本程
・豚肉（薄切り）　16枚程
・にんじん　1本
・小麦粉　適量
・塩こしょう　少々
●おろしにんにく　1片
●酒　大さじ4
●醤油　大さじ4
●砂糖　大さじ2
●みりん　大さじ1
・オリーブオイル　大さじ1

<How to make>
1) Defrost the frozen green beans naturally in the refrigerator.
2) Cut the carrots into the same length and thickness as the green beans and boil them.
3) Spread out two pieces of pork, top with carrots and green beans, and roll tightly.
4) Turn the rolled end side down, sprinkle with salt and pepper, and sprinkle with flour.
5) Heat olive oil in a frying pan and fry with the end of the roll facing down.
6) Once it's browned, turn it and cook the other side as well.
7) When the whole thing is browned, add the seasonings marked ● and it's done.

★When putting it in a lunch box, it's a good idea to cut it into rounds of appropriate size.
★When wrapping one piece of pork, wrap it in a spiral to cover the whole piece.

Conclusion

How do you freeze green beans?

The key is to boil it until firm and then freeze it, and to wipe off the water thoroughly. By freezing the food after cooking, changes in texture and loss of nutrients can be minimized. You can also prevent food from drying out during freezing by wiping off the moisture.

The recommended storage period is 2 to 3 weeks, and the standard is to thaw it in the refrigerator, but it can also be used frozen if it is used for heated dishes.

Green beans are an easy-to-handle ingredient that can be used as a ready-to-eat dish, such as when seasoned with sesame seeds, so please make use of frozen storage in your daily life.

>> Click here for how to freeze meat

>> Click here for how to freeze fish

>> Click here for other ways to freeze vegetables