Protein10 recipes
flat beans.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
romano beansitalian flat beanshelda beans
SERVING
CALORIES
31
PROTEIN
1.8g
CARBS
7.1g
FAT
0.10g
FIBER
3.4g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories31kcal—
Protein1.8g4%
Carbohydrates7.1g3%
Fiber3.4g12%
Sugar3.3g7%
Total fat0.10g0%
Saturated fat0.02g0%
Trans fat0g—
Cholesterol0mg0%
Water90.2g—
MINERALS
Sodium6.0mg0%
Potassium211mg4%
Calcium37mg3%
Iron1.0mg6%
Magnesium25mg6%
Phosphorus38mg3%
Zinc0.24mg2%
Copper0.07mg8%
Manganese0.21mg9%
Selenium0.60µg1%
VITAMINS
Vitamin A35µg4%
Vitamin C12.2mg14%
Vitamin D0µg0%
Vitamin E0.41mg3%
Vitamin K14.4µg12%
Thiamin (B1)0.08mg7%
Riboflavin (B2)0.10mg8%
Niacin (B3)0.70mg4%
Pantothenic acid (B5)0.22mg4%
Vitamin B60.14mg8%
Folate (B9)33µg8%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup125g
1 oz28.4g
1 lb453.6g
1 piece15g
HEALTH BENEFITS
Why eat it.
- ✓High in dietary fiber which aids digestion
- ✓Excellent source of Vitamin C for immune support
- ✓Contains Vitamin K which is essential for bone health
- ✓Low in calories and fat, making it heart-healthy
- ✓Provides plant-based antioxidants like lutein and zeaxanthin
COOKING TIPS
In the kitchen.
- 1Trim the stem ends before cooking; the rest of the pod is edible
- 2Blanch in boiling water for 3 minutes then shock in ice water to retain bright green color
- 3Excellent for slow-braising with tomatoes and olive oil as they hold their shape well
STORAGE
Keep it fresh.
- Store unwashed in a perforated plastic bag in the refrigerator crisper drawer
- Keep dry to prevent mold; do not wash until ready to use
- Best consumed within 5 to 7 days of purchase
FAQ
Frequently asked questions.
How do flat beans differ from regular green beans?
Flat beans (Romano beans) are wider and flatter than standard round green beans. They have a meatier texture and a more robust, sweet flavor.
Do I need to remove the 'string' from flat beans?
Most modern varieties of flat beans are stringless, but older or very large beans may have a fibrous string along the seam that should be removed.
Can flat beans be eaten raw?
Yes, young and tender flat beans can be sliced thinly and added to salads, though they are most commonly eaten cooked.
What is the best way to freeze flat beans?
Blanch the beans in boiling water for 2-3 minutes, cool them immediately in ice water, drain thoroughly, and store in airtight freezer bags for up to 8-12 months.
What are good substitutes for flat beans?
Standard green beans (string beans), runner beans, or wax beans are the best substitutes, though cooking times may vary slightly.
How can I tell if flat beans are fresh?
Fresh flat beans should be bright green, firm, and should snap cleanly when bent. Avoid beans that are limp, yellowed, or have soft spots.
Are flat beans the same as Hyacinth beans (Sem)?
No. While both are flat, Romano beans are a variety of Phaseolus vulgaris, whereas Hyacinth beans (Sem) are Lablab purpureus and often require different preparation.
What flavors pair well with flat beans?
They pair excellently with garlic, olive oil, tomatoes, lemon juice, feta cheese, toasted almonds, and summer savory.
RECIPES
Cook with flat beans.
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