Can You Eat Raw Green Beans?
Updated: Sep. 07, 2023
Eating raw green beans isn't safe. (Shocking, we know.) Here's why.
They’re crisp, nutritious and may even steal the show at Thanksgiving. Who wouldn’t skip the turkey in favor of an extra helping of green bean casserole? The rest of the year, some people may eat green beans raw to pack in the nutrients.
Green beans are a delicious and healthy side dish loaded with nutrients. They’re a good source of fiber and protein, which can help lower cholesterol. They’re also rich in antioxidants that fight inflammation in the body.
While raw vegetables are often the healthiest way to go, don’t reach for a raw green bean just yet.
Is it safe to eat raw green beans?
Not really. Green beans are one of those foods that you shouldn’t eat raw. That’s because green beans contain lectin, a protein that protects them from insects and fungi.
Lectin is helpful during the growing process but isn’t healthy for us to consume. It is resistant to digestive enzymes which means that our bodies can’t break it down like we do other foods.
When you eat raw green beans, the lectin in them binds to the surface of the cells in your digestive tract. This can lead to stomach upset like nausea, vomiting, diarrhea and bloating. Consuming a large amount of lectin could even damage the good bacteria in your gut.
Biting into one raw green bean likely won’t cause any issues. You’d have to eat a large amount to start feeling the digestive problems from lectin.
What are the best ways to cook green beans?
So, how should you cook green beans? It’s best to avoid boiling them because boiling can zap their nutrient content.
When preparing green beans, start by washing them and trimming the tough ends. Here are four simple ways to cook green beans.
- Steam and saute: Steam green beans with water in a covered pan, then drain the water and saute them with butter or oil.
- Blanch and shock: Cook green beans in boiling water for a few minutes (this is called blanching), then place them in cold water to stop the cooking.
- Roast: Toss green beans with olive oil, salt and pepper and roast them at 425°F for 10 minutes.
- Instant Pot: Toss your clean green beans and a cup of water into your pressure cooker, then sit back and relax.
If you’ve ever tasted plain, cooked green beans, you know they need some help in the flavor department. Start by adding a little fat with butter or olive oil. Then season with salt and pepper. For an extra kick, try ginger, dill, thyme or garlic.
Our Best Green Bean Recipes
Spring Pea & Radish SaladWinters can be very long here in New Hampshire. I always look forward to the first veggies of spring and making some lighter dishes like this fresh salad. —Jolene Martinelli, Derry, New Hampshire
Grilled Green BeansI cook almost everything outdoors, including grilled green beans. I prepare this snappy side dish while the entree is cooking. The recipe has won over my picky eaters. —Carol Traupman-Carr, Breinigsville, Pennsylvania
Green Beans and Radish Salad with Tarragon PestoWhichever way my garden grows, I usually build my salad with green beans, radishes and a pesto made with tarragon. That adds a hint of licorice. —Lily Julow, Lawrenceville, Georgia
Old-Fashioned Green BeansMom would prepare home-grown green beans using this recipe, and boy did they ever taste good. The bacon provides rich flavor and the brown sugar adds a touch of sweetness. This is one irresistible side dish. —Willa Govoro, St. Clair, Missouri
Creamed Green BeansA family favorite for years, this special green bean recipe is a cinch to double and can be assembled ahead of time. When my nephews are coming for dinner, it’s an absolute must! —Betty Shaw, Weirton, West Virginia
German-Style Cabbage and BeansThis is one of my greatest hits for a potluck dish at church suppers. If you use some red cabbage, it will have very festive colors, light pink with green. It looks so pretty. —Winifred Winch, Wetmore, Michigan
Saucy Green Bean BakeHere's a different way to serve green beans. It's a nice change of pace from plain vegetables. —June Formanek, Belle Plaine, Iowa
Balsamic Green Bean SaladServe up those green beans in a whole new way–with a green bean salad recipe! The tangy flavors and crunch of these balsamic green beans complement any special meal or holiday potluck. —Megan Spencer, Farmington Hills, Michigan
Green Bean and Potato SaladFor family reunions, my mom would make everybody's favorite green bean and potato salad. Now I'm the one who brings it. —Connie Dicavoli, Shawnee, Kansas
Green Bean CasseroleThis green bean casserole is so easy to put together and is one of my all-time favorite dishes! You can make it before any guests arrive and keep it refrigerated until baking time. —Anna Baker, Blaine, Washington
Italian Artichoke-Green Bean CasseroleMy mother and I made a few small changes to a recipe we found in a cookbook to create this comforting side dish. We increased the vegetable count and tossed in some seasonings to take the flavor up a notch. It's definitely not your average green bean casserole. —Denise Klibert, Shreveport, Louisiana
Tangy Bacon Green BeansMy grandmother’s Pennsylvania Dutch-style recipe turns plain old green beans into a tangy cross between three-bean and German potato salads. —Sharon Tipton, Casselberry, Florida
Pepper Parmesan BeansA colorful mixture of peppers and green beans gets an Italian treatment with basil and Parmesan cheese in this delightful vegetable dish. The garlic adds a savory zip. —Marian Platt, Sequim, Washington
Warm Green Bean & Potato SaladThe combination of green beans and red potatoes, sometimes known as green beans Pierre, is one of my go-to side dishes. It's terrific with chicken.— Preci D'Silva, Dubai
Hungarian-Style Green BeansA vacation to Hungary inspired this flavorful side of green beans with paprika and mushrooms. Being a vegetarian, I welcome these tasty ideas. —Sherry Johnston, Green Cove Springs, Florida
Fresh Green Beans & GarlicI am a firm believer that fresh is best. I developed this recipe to take advantage of our garden veggies. It really shows off the full flavor of the green beans. —Carol Mayer, Sparta, Illinois
Roasted Green Vegetable MedleyRoasting vegetables such as broccoli, green beans and Brussels sprouts is a fantastic way to serve them, and almost any veggie combo works. — Suzan Crouch, Grand Prairie, Texas
Beans 'n' Caramelized OnionsBrown sugar, bacon and cider vinegar season this simple side. I often make it for family and friends, and it never fails to please!—Jill Heatwole, Pittsville, Maryland
Roasted Green Bean SaladThis easy recipe turns homegrown green beans into something special. A tangy dill and Dijon vinaigrette coats the beans without overpowering them so the fresh-picked flavor comes through. —Kathy Shell, San Diego, California
Spiced Green BeansThese yummy green beans have just the right amount of kick to spice up any meal. —Howard Pierce, Naperville, Illinois
Originally Published: September 07, 2023
