B E A N S

South Dakota State University, South Dakota count ies, and U.S. Department of Agr iculture cooperat ing . South Dakota State University adheres to AA/EEO guidel ines in offer ing educat ional programs and ser vices.

This mater ia l was funded by USDA's Supplemental Nutr i t ion Assistance Program (SNAP).

Publication: 04-5005-2013

When buying fresh, select slender beans that are no thicker than a pencil; if beans are too mature the seeds will be visible through the pod.

Store unwashed beans in a plastic bag. Keep for 3 days.

Shell/dried beans are allowed to mature and harvested. Dried beans come in many colors, shapes and sizes and can be stored for months.

Wash just before preparation and drain well. Trim off ends using a knife.

Fresh beans may be eaten raw in salads, cooked as a side dish or as part of a main dish.

Stir frying preserves nutrients; boiling and microwaving are also common.

When boiling, cook, covered about 4 minutes, cooking one pound or less at a time.

Dried beans are soaked to absorb water and will become double to triple their size; cook to make them edible and digestible.

• May be called “string beans” or “snap beans”

• Includes green, yellow, purple, and green (most common)

• Bean seeds—dried and shelled for later use

• Includes dried beans (lima, kidney, pinto) or rehydrated canned beans

• Fresh or frozen shell beans• Eaten as whole pods or

shelled fresh beans

Edible Pod Beans Shell Beans Edamame

Green Beans with Tomatoes

Directions1. Wash the green beans and trim the stem ends. Set them aside.2. Wash the tomato and core it. Leave skin on.3. Heat the olive oil in a non-stick pan. Saute the onions for one minute.4. Add garlic and tomatoes and cook for another minute.5. Add the green beans and toss into the mixture. 6. Add the potato. Season with salt and pepper.7. Pour in water, cover, and let simmer for 10 minutes or until potato is tender.8. Serve hot.

(Frozen green beans can be substituted for fresh. Fresh tomato can be replaced with 1 can of diced tomatoes. Frozen onions can be used in place of fresh onion.)

Yields 6 servings.

Nutrition Facts per Serving:Calories 100; Fat 5g; Cholesterol 0mg; Sodium 20mg; Carbohydrates 13g; Fiber 4g; Sugar 4g; Protein 3g

Sources: http://urbanext.illinois.edu/veggies/beans.cfmhttp://upload.wikimedia.org/wikipedia/commons/8/87/Edamame_on_a_bamboo_bowl_by_yomi955.jpg

Find recipes & videos at iGrow.org

Nutrition Notes

Beans and legumes are good sources of manganese. Manganese is important to help the body break down carbohydrates. It also helps with growth, especially cartilage like ears, nose, and joints. Manganese is also found in nuts, brown rice, oatmeal, leafy green vegetables, and berries.

Ingredients• 1 1/2 pounds fresh green beans

• 1 large ripe tomato, cored and chopped

• 1/2 cup onion, chopped

• 1 clove garlic

• 2 Tablespoons olive oil

• 1 potato, cubed

• Salt and pepper to taste

• 1 cup water

• Whenbuyingfresh,selectbeansnothickerthanapencil;iftoomature,theseedswillbevisiblethroughthepod.

• Storeunwashedbeansinaplasticbagfor3days.

• Shell/driedbeansareallowedtomatureandharvested.Therearemanyvarietiesandtheycanbestoredformonths.

• Washjustbeforepreparation,drainwell,andtrimoffends.

• Freshbeansareofteneatenrawinsalads,cookedinstir-fry,boiled(forabout4minutes)andmicrowaved.

• Driedbeansaresoakedtoabsorbwaterandwillbecomedoubletotripletheirsize;cooktomakethemedibleanddigestible.

Find recipes & videos at iGrow.org

B E A N S

SouthDakotaStateUniversity, SouthDakotacount ies, andU.S.DepartmentofAgr iculturecooperat ing .

SouthDakotaStateUniversityadherestoAA/EEOguidel ines inoffer ingeducat ional programsandser vices.

Thismater ia l wasfundedbyUSDA’sSupplemental Nutr i t ionAssistanceProgram(SNAP).

Publication:04-5005-2013

Green Beans with Tomatoes

Directions:

1. Washthegreenbeansandtrimthestemends.Setthemaside.2. Washthetomatoandcoreit.Leaveskinon.3. Heattheoliveoilinanon-stickpan.Sautetheonionsforoneminute.4. Addgarlicandtomatoesandcookforanotherminute.5. Addthegreenbeansandtossintothemixture.6. Addthepotato.Seasonwithsaltandpepper.7. Pourinwater,cover,andletsimmerfor10minutesoruntilpotatoistender.8. Servehot.(Frozengreenbeanscanbesubstitutedforfresh.Freshtomatocanbereplacedwith1canofdicedtomatoes.Frozenonionscanbeusedinplaceoffreshonion.)

Yields6servings.

NutritionFactsperServing:Calories100;Fat5g;Cholesterol0mg;Sodium20mg;Carbohydrates13g;Fiber4g;Sugar4g;Protein3g

Sources:http://urbanext.illinois.edu/veggies/beans.cfm

Ingredients:

• 11/2poundsfreshgreenbeans

• 1largeripetomato,coredandchopped

• 1/2cuponion,chopped

• 1clovegarlic

• 2Tablespoonsoliveoil

• 1potato,cubed

• Saltandpeppertotaste

• 1cupwater

Beans

South Dakota State University, South Dakota count ies, and U.S. Department of Agr iculture cooperat ing . South Dakota State University adheres to AA/EEO guidel ines in offer ing educat ional programs and ser vices.

This mater ia l was funded by USDA’s Supplemental Nutr i t ion Assistance Program (SNAP).

Beans

South Dakota State University, South Dakota count ies, and U.S. Department of Agr iculture cooperat ing . South Dakota State University adheres to AA/EEO guidel ines in offer ing educat ional programs and ser vices.

This mater ia l was funded by USDA’s Supplemental Nutr i t ion Assistance Program (SNAP).

South Dakota State University, South Dakota count ies, and U.S. Department of Agr iculture cooperat ing . South Dakota State University adheres to AA/EEO guidel ines in offer ing educat ional programs and ser vices.

This mater ia l was funded by USDA's Supplemental Nutr i t ion Assistance Program (SNAP).

Publication: 04-5005-2013

B E A N S

Green Beans with TomatoesIngredients 24 samples 32 samples 48 samples

Samples: 2 Tablespoon serving

fresh green beansripe tomato, cored, choppedonion, choppedclove garlic or garlic powder

olive oilwhite potato, cubedsalt and pepperwater

¾ pound1 small1/4 cup

1 small (or small pinch of powder)

1 Tablespoon1 smallTo taste½ cup

1 pound1 medium

1/3 cup1 small (or pinch of

powder)1 ½ Tablespoons

1 smallTo taste2/3 cup

1 ½ pounds1 large½ cup

1 medium (or 1/8 teaspoon of powder)

2 Tablespoons1 mediumTo taste1 cup

Directions:1. Wash the green bean and trim the stem ends. Set them aside.2. Wash the tomato and core it. Leave skin on.3. Heat the olive oil in a non-stick pan. Sauté the onions in the oil for one minute.4. Add garlic and tomatoes and cook for another minute. Add the green beans and toss the mixture.5. Add the potato. (Peeled or unpeeled.)6. Season with salt and pepper. Pour in water, cover, and let simmer for 10 minutes or until potato is tender.7. Transfer to a warmed crockpot and keep warm while serving.

Materials needed:• Table/tablecloth• Garbage can/paper bag• Paper towels/wet wipes/plastic

gloves• Ingredients used in the recipe

• Paper plates or cups, plastic forks or spoons

• Spoon, fork, spatula for serving• Recipe video (optional) http://igrow.

org/m/article/pick-it-try-it-like-it/

• Pick it! Try it! Like it! produce sign as table tent

• Pick it! Try it! Like it! flyer or recipe card

• Food allergy sign on table

Notes:• Wear hair tied or clipped back. Wear plastic gloves when serving food.• Place only a few samples at a time on small paper plates. Ask parent’s permission before children may sample.• Prepare Green Beans with Tomatoes. Slightly undercook so that it keeps its structure. Place in crock pot and

transport to the store. Keep heated.• Ask them if they use green beans often in their meals. Ask them if they could use this recipe.• Point out that frozen or canned beans, tomatoes, or potatoes can be used.

Sampling Display Instructions