Fresh vs. Frozen Green Beans
You may be surprised to learn that frozen green beans have just as many nutrients as, if not more than, fresh green beans. That’s because frozen produce is harvested at peak ripeness, blanched, and flash frozen to preserve most of the nutrients and prevent spoiling. Not only that, they are more convenient and help reduce food waste. Personally, It feels great knowing that I have some type of green vegetable on hand at all times without having to worry about it going bad or having to run out to the store last minute. Also, if you have a toddler, you may find that they prefer frozen over fresh green beans as they are softer in texture once cooked. Same with frozen broccoli and frozen Brussels sprouts! That’s because they are already partially cooked.
Health Benefits
Green beans are an excellent source of vitamins K (helps with proper blood clotting), A (important for eye and bone health and immune function), and C (aids in absorption of plant-based iron; iron is the most essential nutrient for babies and toddlers). They are a good source of fiber and contain some protein (about 2g per 1 cup of raw green beans).
Selecting Frozen Green Beans
Green beans are in the leguminosae family, which also includes peas, lentils, peanuts, and garbanzo beans! Depending on where you live, green beans may be referred to as string beans, wax beans, or snap beans. There are also French green beans or haricot verts, which are slightly longer and thinner. I recommend French green beans or haricots verts for best flavor and texture. If you can’t find them, the next best choice is whole green beans. I do not recommend purchasing cut green beans as they tend to be tougher.
Ingredients
Frozen green beans – use haricots verts or thin green beans for best results. Butter or olive oil – You can also use ghee if you prefer. Avocado oil also works but isn’t as flavorful. Seasonings: Simply cooking in butter or oil with garlic and onion is good but if you want to keep it up a notch, try adding onion powder, black pepper, Italian seasoning, oregano, fresh herbs, parmesan cheese, balsamic vinegar, lemon zest or juice.
How to Cook Frozen Green Beans
Just like frozen broccoli, There is no need to thaw the green beans for any of these cooking methods. Just add straight from the freezer for best results! I encourage you to try all these different methods at least once to find your favorite! For instance, my kids won’t eat steamed green beans but will gobble them up if sauteed.
Here’s how to modify for babies:
Add extra 3-5 minutes to all the cooking methods to make them extra soft. I do not recommend roasting. Serve the beans whole (not cut) to make them easier and safer to eat.
Saute
This is my favorite way to cook frozen beans. While you’re likely to come across recommendations to thaw the green beans first, I’ve found this method to be easier and produces the most optimal texture. Pro tip: The key is to add some water or stock to properly thaw and cook the green beans prior to cooking with oil until crisp-tender.
Steam
Roast
Microwave
Added to Recipes
Frozen green beans work great in soups, casseroles, and any recipe that requires it to be soft! Here are some nutritious dishes to try!
Green bean casserole without mushroom soup Instant Pot Chicken and Noodles Vegetable beef soup with cabbage – add to step 3 Butternut squash curry – add to step 2
Green Bean Baby Puree
Cook green beans using any of the methods above. Add to a blender along with 1/4 cup (more or less depending on desired consistency) of water or broth. Blend until smooth!
Baby Food Combinations with Green beans
Simply combine this green puree with any of the following: You will find in-depth instructions on how to prepare and serve to your baby!
Sweet potatoes Pumpkin Carrots Pear Apple Oatmeal Lentils Yogurt Quinoa
Serving Suggestions
You can serve this easy and tasty side dish with just about anything! Some suggestions include:
Roasted Turkey Breast Blender Tomato Soup Turkey Rice Meatballs Roasted, Steamed, or Poached Salmon Yogurt Baked Chicken Baked Salmon Patties Tofu
Storage
Once cooled, transfer the cooked green beans to an airtight container and store in the refrigerator for 3-4 days. Note that the color will not remain bright green but will still be tasty. Reheat briefly in the skillet or microwave with a splash of water or enjoy cold. Did you make this recipe? Leave a rating below and let me know how you liked the recipe! Your feedback means so much to me!
