Green Beans
Green beans are a useful meal rich in fiber. One of the meals served as a cheesecake is a bean meal or a chicken cut with tomato sauce or olive oil. Here are some of these methods. First you must clean the beans by removing the side floss on both sides of the beans and remove the funnel, and wash it thoroughly with water and clean and cut into pieces of an appropriate size.
the ingredients
- Kg of green beans.
- Half a kilogram of tomatoes.
- Three small onions.
- Five cloves of garlic.
- Tablespoon of tomato paste.
- Two cups of water
- half cup of olive oil.
- A pinch of salt and black pepper.
- A pinch of parsley for decoration.
How to prepare
- Bring a pan and pour oil into it. Cut the onions into thin slices and place them in the pan with the chopped garlic and stir well until red.
- Wash and clean the beans well, then cut them evenly.
- Add the beans to the onions and garlic and leave for 10 minutes on the fire, add the chopped tomatoes and leave them on fire for another ten minutes.
- Add tomato paste to the former mixture of beans, onions, garlic, and tomatoes, mix well, add water to cover the ingredients.
- Leave the beans on low heat and cover for 20-30 minutes until cooked.
- Garnish the beans after placing them in the serving dish, sprinkle some parsley on the face.
Benefits of green beans
Green beans are one of the types of summer vegetables. They belong to the legume family and have
:many benefits
Weight loss: Fresh green beans contain a low percentage of calories and unsaturated fats. Contains a large number of vitamins and mineral salts, so it is suitable for diabetics and for those who want to lose weight. It is suitable for summer, because it is rich in water as it constitutes 90% of its components.
:Source of natural fibers and disease prevention
Beans are a rich source of natural fibers that regulate digestion. Helps prevent colon cancer. Help reduce cholesterol.
:Source of vitamins and minerals
One of the most important benefits of green beans is that it is a source of vitamins and minerals. It contains a high percentage of vitamin A and a high percentage of antioxidants such as beta-carotene and lutein, which play an important role in resisting aging and some other diseases. Beans are a good source of folic acid, which is an important element in the formation of DNA cells. It is one of the most important nutrients recommended for pregnant women, because it helps in the formation of the fetus and protects it from congenital malformations. Green beans contain a good proportion of vitamins B6, B1, and C, which help prevent the body from infection. Beans contain a large percentage of the beneficial minerals of the body (iron, calcium, magnesium, manganese and potash), which are important nutrients that stimulate metabolism.
:Source of antioxidants
Contains Zea-xanthin, an antioxidant that maintains eye integrity. Protects the eye from UV damage. Help in the prevention of eye aging diseases.
:Bone Building
The beans are vegetables that help build the body and bones because they contain vitamin K and thus: Prevents the increase of the activity of bone (osteoclase) bone, and its mission to break the solid and calcified parts of the bone, so melt the minerals in it and then enter the blood, The increased activity of these cells led to bone weakness. Vitamin K increases the activity of osteocalcin, a non-collagen protein found in the bone, whose function is to facilitate the stabilization of calcium within the bone.
:The nutritional values of green beans
Each 100 grams of beans contains the following nutritional values: Vitamin C 20% Vitamin K 18% Vitamin A 13% Manganese 11% Fiber 10% Folic Acid 8% Vitamin B6 7% Magnesium 6% Potassium 6% Vitamin B2 5% Tryptophan 6% Iron 5% Vitamin B1 5% Phosphorus 3.8% Calcium 3.7% Protein 3.6% Vitamin B3 3.6% Copper 3.5% Omega-3 2.9% Calories 1%
No comments