Asian Roasted Green Beans Recipe (Paleo, Whole30, Vegan) (2024)

FAQs

Why are green beans not on the Paleo diet? ›

This group of paleo in Miami enthusiasts believe that legumes, including green beans, contain lectins and phytic acid that can be harmful to our gut health and should be avoided on a paleo plan.

Originally, all legumes were off-limits in the Whole30 diet. However, upon recent scientific data, the guidelines have been altered a bit. According to the official Whole30 website, green beans and most forms of peas are now permitted in a Whole30 compliant diet.

Bring a large pot of salted water to a boil and set a bowl of ice water nearby. Drop the green beans into the boiling water and blanch for 2 minutes. Remove the beans and immediately immerse in the ice water long enough to cool completely, about 15 seconds. Drain and place on paper towels to dry.

Long Beans are an ancient vegetable, with wild varieties of these plants still growing in tropical Africa, where they were likely introduced from Southeast Asia. The long bean is also known as the long-podded cowpea, asparagus bean, snake bean, or Chinese long bean.

Legumes are members of a large family of plants that have a seed or pod. This category includes all beans, peas, lentils, tofu and other soy foods, and peanuts. This also includes peanut butter and soy sauce. Legumes are not allowed on paleo because of their high content of lectins and phytic acid.

Traditional hummus is made from garbanzo beans (also known as chickpeas), which are a legume and Plant-Based Whole30 compatible. Just read your labels to make sure your hummus doesn't contain dairy or other ingredients that aren't a fit for the Plant-Based Whole30.

Whole30 doesn't allow beans based on the idea that they contain "anti-nutrients" like phytates. Phytates are compounds found in plants that can potentially block the body's absorption of important minerals like magnesium, iron, and calcium.

But white potatoes are an accessible, nutrient-dense, whole food, and it was an easy call to bring them back into the Whole30 along with other starches and varieties of potatoes. They were added back into the program in 2014, with the exception of commercially-prepared fries or chips.

Steaming is a simple way to cook vegetables, and it leaves the flavor and much of the nutrients intact. It's slightly healthier than boiling since fewer nutrients end up in the water. Plus, steaming requires little time and attention. A steamer basket is a great kitchen tool to have on hand.

What happens if you don't blanch green beans? ›

If you freeze green beans without blanching them first, the texture, color, and taste won't be quite as fresh when you defrost and eat them after long-term storage. They'll be good for a couple of months in the freezer, but quickly go downhill thereafter.

To blanch green beans, fill a large pot of water, set over high heat, and bring it to a boil. Salt the water (per quart of water, estimate a tablespoon of kosher salt), which will bring the green beans to life and enhance their flavor.

Chinese long beans taste, unsurprisingly, just like green beans as well, though a bit sweeter and less stringy. I've seen Chinese long beans at a couple of the Asian markets in town (Red Pearl definitely has them), and you can also check the Snow's Bend Farm booth at the Pepper Place Farmer's Market.

refers to a long, thin green bean type.

Incredibly healthy and now widely available in most supermarkets, Farmers Markets, and Asian markets, Chinese long beans are a wonderful option for adding to main courses or using for simple side dishes.

These are beans, lentils, and peas. Legumes are not paleo because they were only introduced into the human diet about 5,000 to 7,000 years ago. Legumes are difficult to digest and can contain unhealthy fats.

Green beans are a legume

And, yes, legumes are not “Paleo.” That being said, green beans fall into a gray area of Paleo – kind of like grass-fed butter or fermented yogurt.

Green beans contain phytic acid that can bind with certain minerals such as iron and prevent them from being absorbed. Those who have a mineral deficiency should consult a doctor before consuming additional green beans.

Beans are linked to health benefits, including a lower risk of chronic diseases such as obesity, cardiovascular issues, and type 2 diabetes. However, beans aren't the best choice for a strict keto diet because of their carbohydrate content. You could include them in small amounts or when keto cycling.