French Bean
If you feel like being chi-chi, you could call this humble member of the Fabaceae family a “French bean.” But chances are you know it as the humble string bean, field bean, garden bean, haricot bean, or snap bean. It turns out, however, this common bean has some amazing and uncommon health benefits. The common bean is widely cultivated around the world. Different cultivars vary in shape and come in many colours: Navy beans, pinto beans, kidney beans, and wax beans are all varieties of this species.
Health Benefits
Beans are an economical source of protein and starch, and they’re high in fibre and low in fat. The common bean is loaded with micronutrients, including iron, potassium, beta carotene, thiamine, riboflavin, and other B-complex vitamins.
Beans have garnered attention recently as a potential weight-loss aid. White kidney beans, in particular, have been promoted as “starch blockers” that can slow the absorption of carbohydrates, resulting in fewer calories entering the system. Starch blockers have also been suggested as an aid to managing blood sugar in people with type 2 diabetes.
You know the saying, “Beans, beans, they’re good for your heart…”? It turns out research suggests beans really can reduce the risk of heart disease. As a source of dietary fibre, they reduce lipids. The French bean might also bind cholic acids and fat, which reduces fat absorption. The pods also contain compounds that can help manage cholesterol and improve immune balance.
DIFFICULTY
Easy
HARDINESS
Annual
TIME TO PLANT
Late spring, after risk of frost
TIME TO HARVEST
Early summer
LOCATION
Full sun
SOIL TYPE
Well-drained, rich in organic compost
Growing
French beans are quick to germinate, fun to harvest, and in the right conditions very easy to grow. I often recommend beans as a starter plant for children who want to experience the growth of new seedlings, because they provide instant gratification! Space will determine the type of bean you grow; some need lots of space, and others need staking. If you have minimal space, some can even be grown in a pot.
Common Varieties: Phaseolus vulgaris is available in countless varieties, but the main categories are pole beans (climbing) and bush beans (mounding). Pole beans don’t have a large footprint, but they require a trellis or some other support, as they will grow 2 to 3 metres (6 to 10 feet) tall. For small-space gardens, I recommend bush beans; they need at least 1 metre (3 feet) per plant but require no staking.
PLANT
Sow seeds directly in the garden after all risk of frost. Prior to sowing, soak the seeds in warm water for 12 to 24 hours to help them germinate. Plant the seeds in well-drained, rich soil where they will get lots of sun. Sow seeds 5 cm (2 inches) deep, 10 cm (4 inches) apart, in rows separated by 30 to 45 cm (12 to 18 inches). If you’re planting pole beans, you’ll need to make sure you have enough room to support them.
You can occasionally purchase transplants, but remember beans are frost-sensitive plants and cannot be placed in the garden until that risk has passed.
GROW
You will face a few challenges when growing beans. First, they hate low temperatures, so if you get a cold snap in late spring you must cover them at night to protect them from frost.
Pole beans must also be secured to stakes, obelisks, wigwams, or trellises. As they grow, you will need to train them around these supports.
Both bush and pole beans will be threatened early on by everything from slugs and snails to cutworms, squirrels, deer, and rabbits. Consider placing a collar around the base of the young plants (this can be something as simple as a Styrofoam cup with the bottom removed). You may have to do some additional plantings if you lose some seedlings, so save some extra seed.
Monitor during the growing season for aphids, and apply insecticidal soap as a preventive measure. Water deeply and infrequently, never allowing plants to completely dry out, and keep the area weed-free. Mulch well and fertilize twice a month using an organic compost tea (page 175) or water-soluble general-purpose fertilizer (20-20-20).
HARVEST
Beans typically mature in about 60 days. Harvest them in early to midsummer when pods reach a length of 10 cm (4 inches). They should be plump in appearance and should easily snap. Harvest mid-morning while plants are cool. After harvest continue to water and fertilize; you may be rewarded with an additional harvest, though the yield will be reduced.
STORE
Wash beans just before use. They will keep in resealable bags in the refrigerator for up to a week. Freeze young pods only. Wash them in cold water, pat dry, and place in resealable bags in the freezer.
Experienced gardeners know the three S’s of germinating seeds: soaking, scarification, and stratification. For seeds with hard shells like beans, a simple overnight soak will help speed the process of germination. Sometimes seeds also need to be “scarified,” which involves taking a file or some sandpaper and rubbing the outer coating until you can see the inner part of the seed. Seeds that need “stratification” should be placed in a cold space (such as the refrigerator) for up to 3 months to mimic an outdoor dormancy period.
Put It to Work
Need to clear the air? Try this bean soup!
If you want to drop some weight or lower your cholesterol, try eating soup at least 3 times per week. Soup is one of the best ways to get the necessary servings of vegetables you need to stay healthy. If you eat this homemade bean soup every day for lunch for 3 months and otherwise maintain a healthy diet and exercise routine, we promise you will see the results! (Feel free to switch up this recipe, so long as the major ingredient is French beans.)
4 cups water
1 cube chicken bouillon
1 tbsp extra virgin olive oil
10 cloves garlic, minced
1 sweet onion, chopped
4 cups chopped French beans
4 egg whites
1 tsp sea salt
¼ tsp freshly ground black pepper
½ tsp Italian seasoning
In a large saucepan, bring the water to a boil. Add the bouillon, reduce the heat to a simmer, and stir until dissolved completely.
Meanwhile, in a skillet over medium heat, heat the oil. Add the garlic and onion and sauté for about 5 minutes, until the onions are translucent. Add the beans and sauté for 15 minutes or until the beans are soft. Transfer the bean and onion mixture to the broth, bring to a boil, and boil for 10 minutes. Reduce the heat to a simmer and stir in the egg whites. Add the salt, pepper, and Italian seasoning. Using a regular or immersion blender, purée until smooth.
On a diet? Here’s a snack!
If you’re trying to shed some pounds but getting cravings between meals, the solution is a snack that will provide energy and also aid in your weight-loss goal: French bean spread. The hot pepper will give you an additional metabolic boost. You can enjoy this high-protein, low-carbohydrate, spicy, metabolism-boosting snack 3 to 4 crackers at a serving.
1 cup chopped French beans
½ Spanish onion
1 clove garlic
10 black olives, pitted
1 hot red pepper, seeded
6 sprigs fresh tarragon leaves
3 tbsp extra virgin olive oil
Sea salt and freshly ground black pepper
12 brown rice crackers
1 tbsp finely diced red bell pepper
2 tbsp crushed walnuts
In a saucepan, cook the beans in boiling water for 2 minutes. Drain and rinse under cold running water.
In a food processor, purée the cooked beans, onion, garlic, olives, hot pepper, tarragon, and oil. Season with salt and pepper to taste.
Spread the bean paste onto the rice crackers. Garnish with the red pepper, the crushed walnuts, and a sprinkling of black pepper.
Bean meaning to lose weight? Eat these on the side!
If you’re on a high-protein diet, it’s always a challenge to come up with a side dish that is low-carb, high-fibre, and still tasty. This is it! Plus it contains additional protein, not to mention carb-blocking potential.
2 lb French beans
1 tbsp extra virgin olive oil
½ tsp garlic powder
1 tsp crushed dried chilies (or to taste)
Sea salt and freshly ground black pepper
1 tbsp apple cider vinegar
½ cup pine nuts
In a large saucepan, bring 1 cm (1/2 inch) water to a boil. Add French beans, cover, and steam for 5 to 10 minutes or until bright green but still crunchy. Drain and rinse with cold water.
In a skillet, heat the oil over medium heat. Add the cooked beans and sauté for 5 minutes. Add the garlic powder and chilies, and salt and pepper to taste.
Transfer to a serving bowl, add the vinegar and pine nuts, and toss to coat well.
Fast Forward
Fast forward to the grocery store to purchase fresh, canned, or frozen French beans.
Cautions
Beans are safe when consumed frequently for 2 or 3 months. Large amounts of fresh bean husks or their extract may not be safe, since the raw husks contain chemicals that can cause stomach upset, vomiting, and diarrhea. Cooking, however, destroys these chemicals.
Many people who have trouble digesting beans simply eat too many at one time. This is usually not an intolerance: It just means enzymes need time to ramp up in your digestive system. If you haven’t been eating beans, you’ll want to begin by eating no more than ¼ cup per day for the first week to minimize gas, bloating, and digestive upset. Here’s a tip: Always rinse beans really well. This may help to cut down on gas for many people.
If you have irritable bowel syndrome or inflammatory bowel disease, ask your healthcare provider if significantly increasing beans in your diet is reasonable.
If you have diabetes and intend to incorporate large amounts of French beans into your diet, you need to monitor your blood sugar even more closely. The dose of your diabetes medications may also need to be adjusted by your healthcare provider.
There is some concern that beans may interfere with blood sugar control during and after surgery. If you are having major surgery, avoid beans for at least 1 week prior.