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Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat
"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle."
"Let no animal die that we may live!"

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Ingredients: Descriptions and Photos
Green (string or snap) Beans

(Beans, Green)  The most commonly eaten fresh beans are the green beans, which are also called snap beans or string beans.  The outer green covering is an edible bean pod.  We enjoy them raw in salads or with dips, or cooked plain or in other dishes.  Select beans that are young (without large bulges in the pod from maturing beans), firm, and bright in color and without blemishes.  The outer texture of the bean should feel velvety.  See the nutritional charts below for raw and cooked green beans.

Here are some of our Recipe Suggestions


Potatoes and Green Beans - Greek Style

Potatoes and Green Beans - Italian Style

Roasted Vegetable Medley with Artichoke Hearts and Mushrooms

Spaghetti with Chipotle Peanut Butter Sauce, Carrots and String Beans

String Beans and Zucchini Squash with Tofu and Tomato Sauce

Vegetable Barley Soup (Italian Style)

Vegetable Medley with Peanut Sauce

Vegetable Noodle Soup

Vegetable Stew - Byzantine

Potatoes, Green Beans, and Carrots - Italian Style

Cabbage Vegetable Barley Soup
       

Beans, snap, green, raw

Refuse: 12%  (Ends, strings, trimmings)
Scientific Name:  Phaseolus vulgaris
NDB No: 11052 (Nutrient values and weights are for edible portion)
 
Nutrient Units Value per
100 grams
Number
of Data
Points
Std.
Error
1.00 X 1 cup
-------
110g
Proximates
Water
g
90.27
161
0.28
99.30
Energy
kcal
31
0
 
34
Energy
kj
129
0
 
142
Protein
g
1.82
100
0.05
2.00
Total lipid (fat)
g
0.12
10
0.033
0.13
Ash
g
0.66
140
0.019
0.73
Carbohydrate, by difference
g
7.13
0
 
7.84
Fiber, total dietary
g
3.4
0
 
3.7
Sugars, total
g
1.40
0
 
1.54
Minerals
Calcium, Ca
mg
37
149
1.405
41
Iron, Fe
mg
1.04
151
0.079
1.14
Magnesium, Mg
mg
25
147
0.647
28
Phosphorus, P
mg
38
136
0.807
42
Potassium, K
mg
209
150
4.557
230
Sodium, Na
mg
6
150
0.177
7
Zinc, Zn
mg
0.24
148
0.022
0.26
Copper, Cu
mg
0.069
157
0.004
0.076
Manganese, Mn
mg
0.214
146
0.008
0.235
Fluoride, F
mcg
19.0
36
6.6
20.9
Selenium, Se
mcg
0.6
1
 
0.7
Vitamins
Vitamin C, total ascorbic acid
mg
16.3
5
1.289
17.9
Thiamin
mg
0.084
98
0.002
0.092
Riboflavin
mg
0.105
98
0.003
0.115
Niacin
mg
0.752
8
 
0.827
Pantothenic acid
mg
0.094
0
 
0.103
Vitamin B-6
mg
0.074
0
 
0.081
Folate, total
mcg
37
6
3.519
41
Folic acid
mcg
0
0
 
0
Folate, food
mcg
37
6
3.519
41
Folate, DFE
mcg_DFE
37
0
 
41
Vitamin B-12
mcg
0.00
0
 
0.00
Vitamin B-12, added
mcg
0.00
0
 
0.00
Vitamin A, IU
IU
690
0
 
759
Vitamin A, RAE
mcg_RAE
35
0
 
38
Retinol
mcg
0
0
 
0
Vitamin E (alpha-tocopherol)
mg
0.41
0
 
0.45
Vitamin E, added
mg
0.00
0
 
0.00
Vitamin K (phylloquinone)
mcg
14.4
0
 
15.8
Lipids
Fatty acids, total saturated
g
0.026
0
 
0.029
4:0
g
0.000
0
 
0.000
6:0
g
0.000
0
 
0.000
8:0
g
0.000
0
 
0.000
10:0
g
0.000
0
 
0.000
12:0
g
0.000
0
 
0.000
14:0
g
0.000
1
 
0.000
16:0
g
0.022
2
 
0.024
18:0
g
0.004
2
 
0.004
Fatty acids, total monounsaturated
g
0.005
0
 
0.006
16:1 undifferentiated
g
0.000
1
 
0.000
18:1 undifferentiated
g
0.004
2
 
0.004
20:1
g
0.000
0
 
0.000
22:1 undifferentiated
g
0.000
0
 
0.000
Fatty acids, total polyunsaturated
g
0.059
0
 
0.065
18:2 undifferentiated
g
0.023
2
 
0.025
18:3 undifferentiated
g
0.036
2
 
0.040
18:4
g
0.000
0
 
0.000
20:4 undifferentiated
g
0.000
0
 
0.000
20:5 n-3
g
0.000
0
 
0.000
22:5 n-3
g
0.000
0
 
0.000
22:6 n-3
g
0.000
0
 
0.000
Cholesterol
mg
0
0
 
0
Amino acids
Tryptophan
g
0.019
3
 
0.021
Threonine
g
0.079
94
 
0.087
Isoleucine
g
0.066
94
 
0.073
Leucine
g
0.112
94
 
0.123
Lysine
g
0.088
94
 
0.097
Methionine
g
0.022
15
 
0.024
Cystine
g
0.018
15
 
0.020
Phenylalanine
g
0.067
94
 
0.074
Tyrosine
g
0.042
94
 
0.046
Valine
g
0.090
94
 
0.099
Arginine
g
0.073
94
 
0.080
Histidine
g
0.034
94
 
0.037
Alanine
g
0.084
94
 
0.092
Aspartic acid
g
0.255
94
 
0.281
Glutamic acid
g
0.187
94
 
0.206
Glycine
g
0.065
94
 
0.072
Proline
g
0.068
94
 
0.075
Serine
g
0.099
94
 
0.109
Other
Alcohol, ethyl
g
0.0
0
 
0.0
Caffeine
mg
0
0
 
0
Theobromine
mg
0
0
 
0
Carotene, beta
mcg
379
77
48.979
417
Carotene, alpha
mcg
69
70
10.133
76
Cryptoxanthin, beta
mcg
0
21
0
0
Lycopene
mcg
0
6
0
0
Lutein + zeaxanthin
mcg
640
6
50
704
USDA National Nutrient Database for Standard Reference, Release 19 (2006)

Beans, snap, green, cooked, boiled, drained, without salt

Refuse: 0%  
NDB No: 11053 (Nutrient values and weights are for edible portion)
 
Nutrient Units Value per
100 grams
Number
of Data
Points
Std.
Error
1.00 X 1 cup
-------
125g
Proximates
Water
g
89.22
6
1.145
111.53
Energy
kcal
35
0
 
44
Energy
kj
147
0
 
184
Protein
g
1.89
5
0.288
2.36
Total lipid (fat)
g
0.28
5
0.066
0.35
Ash
g
0.73
5
0.072
0.91
Carbohydrate, by difference
g
7.88
0
 
9.85
Fiber, total dietary
g
3.2
0
 
4.0
Sugars, total
g
1.55
0
 
1.94
Minerals
Calcium, Ca
mg
44
27
1.918
55
Iron, Fe
mg
0.65
28
0.029
0.81
Magnesium, Mg
mg
18
28
0.81
22
Phosphorus, P
mg
29
27
1.056
36
Potassium, K
mg
146
28
8.783
182
Sodium, Na
mg
1
28
0.149
1
Zinc, Zn
mg
0.25
28
0.011
0.31
Copper, Cu
mg
0.057
28
0.005
0.071
Manganese, Mn
mg
0.285
28
0.016
0.356
Selenium, Se
mcg
0.2
18
0.167
0.2
Vitamins
Vitamin C, total ascorbic acid
mg
9.7
9
0.256
12.1
Thiamin
mg
0.074
0
 
0.092
Riboflavin
mg
0.097
0
 
0.121
Niacin
mg
0.614
0
 
0.767
Pantothenic acid
mg
0.074
0
 
0.092
Vitamin B-6
mg
0.056
0
 
0.070
Folate, total
mcg
33
0
 
41
Folic acid
mcg
0
0
 
0
Folate, food
mcg
33
0
 
41
Folate, DFE
mcg_DFE
33
0
 
41
Vitamin B-12
mcg
0.00
0
 
0.00
Vitamin B-12, added
mcg
0.00
0
 
0.00
Vitamin A, IU
IU
700
0
 
875
Vitamin A, RAE
mcg_RAE
35
0
 
44
Retinol
mcg
0
0
 
0
Vitamin E (alpha-tocopherol)
mg
0.45
0
 
0.56
Vitamin E, added
mg
0.00
0
 
0.00
Vitamin K (phylloquinone)
mcg
16.0
1
 
20.0
Lipids
Fatty acids, total saturated
g
0.064
0
 
0.080
4:0
g
0.000
0
 
0.000
6:0
g
0.000
0
 
0.000
8:0
g
0.000
0
 
0.000
10:0
g
0.000
0
 
0.000
12:0
g
0.000
0
 
0.000
14:0
g
0.000
0
 
0.000
16:0
g
0.053
0
 
0.066
18:0
g
0.009
0
 
0.011
Fatty acids, total monounsaturated
g
0.011
0
 
0.014
16:1 undifferentiated
g
0.001
0
 
0.001
18:1 undifferentiated
g
0.011
0
 
0.014
20:1
g
0.000
0
 
0.000
22:1 undifferentiated
g
0.000
0
 
0.000
Fatty acids, total polyunsaturated
g
0.145
0
 
0.181
18:2 undifferentiated
g
0.056
0
 
0.070
18:3 undifferentiated
g
0.089
0
 
0.111
18:4
g
0.000
0
 
0.000
20:4 undifferentiated
g
0.000
0
 
0.000
20:5 n-3
g
0.000
0
 
0.000
22:5 n-3
g
0.000
0
 
0.000
22:6 n-3
g
0.000
0
 
0.000
Cholesterol
mg
0
0
 
0
Amino acids
Tryptophan
g
0.020
0
 
0.025
Threonine
g
0.082
0
 
0.102
Isoleucine
g
0.069
0
 
0.086
Leucine
g
0.116
0
 
0.145
Lysine
g
0.091
0
 
0.114
Methionine
g
0.023
0
 
0.029
Cystine
g
0.018
0
 
0.022
Phenylalanine
g
0.069
0
 
0.086
Tyrosine
g
0.044
0
 
0.055
Valine
g
0.093
0
 
0.116
Arginine
g
0.076
0
 
0.095
Histidine
g
0.035
0
 
0.044
Alanine
g
0.087
0
 
0.109
Aspartic acid
g
0.265
0
 
0.331
Glutamic acid
g
0.194
0
 
0.242
Glycine
g
0.068
0
 
0.085
Proline
g
0.070
0
 
0.087
Serine
g
0.103
0
 
0.129
Other
Alcohol, ethyl
g
0.0
0
 
0.0
Caffeine
mg
0
0
 
0
Theobromine
mg
0
0
 
0
Carotene, beta
mcg
420
0
 
525
Carotene, alpha
mcg
0
0
 
0
Cryptoxanthin, beta
mcg
0
0
 
0
Lycopene
mcg
0
0
 
0
Lutein + zeaxanthin
mcg
709
0
 
886
USDA National Nutrient Database for Standard Reference, Release 19 (2006)

The above recipe is in keeping with God's creation intent (Genesis 1:29-31):  'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.  And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so.   God saw all that he had made, and it was very good.' (NIV)  Let no animal suffer or die that we may live!  (d-9)

Your Comments are Welcome:

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