4. Try French beans as a substitute for your favorite green bean recipe or simply blanched with butter and seasonings.
11. It can also be chopped finely and used to make myriad of stuffing for cutlets, puffs and patty. Try your hands on these yummy snacks like Veg puff
, Mixed Veg Cutlets
, Ghughra with Fansi and Paneer Stuffing
How to store French beans, fansi
French beans remain fresh for at least 2 days at room temperature. It is best stored in the refrigerator. To do this, make sure to store them in the coolest part of the refrigerator in a plastic bag or wrapped in a paper towel.
Health benefits of French beans, fansi
1. Absolutely less in calories and carbs
1 cup of French beans, fansi provides only about 34 calories and 6 g of carbs. For all the calorie and weight conscious people, this bean is a boon. Stir-fry it to retain its maximum crunch and health values.
2. More or less nil in fat
: French beans provide only 0.1 g of fat from about a cup, which is considered to be zilch. To cook them in a wholesome way, you can use a teaspoon of omega-3
and omega-6 rich olive oil. This would work towards building a healthy heart, keeping arteries free of clots and maintaining cholesterol levels.
3. Liberal Amounts of Vitamin C
: Vitamin C
is the nutrient which acts as the first line of defense against any kind of diseases. Its antioxidant property reduces inflammation, wards off the harmful free radicals and helps in the absorption of iron
too. It also serves as a great detox. Collagen formation is one another function of vitamin C, which gives the skin its elasticity and wrinkle-free appearance. A cup of French beans contains a whooping amount of 31 mg of vitamin C - which fulfils almost 78% of your daily need of this nutrient. There isn’t any more reason needed to include these beans to your diet once a week at least.
Click here to know more about the Health Benefits French Beans (Fansi)
. Nutritional Information for French Beans (fansi):
1 cup of raw French beans is about 130 grams
RDA stands for Recommended Daily Allowance.
Energy - 34 caloriesProtein
– 2.2 g
Carbohydrate – 5.9 g
Fat – 0.1 g
Fiber – 2.3 g Vitamins:
31.2 mg of Vitamin C
= 78% of RDA (40 mg)
0.1 mg of Vitamin B1 (Thiamine)
= 20% of RDA ( (about 1.2 to 1.6 mg for men)
0.0.8 mg of Vitamin B2 (Riboflavin)
= 7.3% of RDA (about 1.4 to 1.9 mg for men)
59.2 mcg of Folic acid (Vitamin B9)
= 59.2% of RDA (about 100 mcg)
171.6 mcg of Vitamin A
= 3.57% of RDA (4800 mcg) Minerals:
65 mg of Calcium
= 6.5% of RDA (about 1000 mg)
0.8 mg of Iron
= 4% of RDA (about 20 mg)
5.6 mg of Sodium
49.4 mg of Magnesium
= 6.06% of RDA (about 350 mg)
36.4 mg of Phosphorus
0.77% of RDA (about 600 mg)
0.84 mg of Zinc
= 7% of RDA (about 10 to 12 mg)
156 mg of Potassium
= 3.3% of RDA (about 4700 g)