Spring and early Summer in Australia mark the peak season for green beans, those crisp, slender pods that add both vibrancy and crunch to countless dishes. With their harvest running from late September through February, now is the perfect time to celebrate them at their freshest.
When choosing green beans, look for pods that are bright green, smooth and firm to the touch. They should snap cleanly when bent, a sign of freshness and tenderness. Avoid beans that appear limp, rubbery, or have brown spots, as these are signs they are past their prime.
For the sweetest flavour, choose smaller, thinner beans over thicker ones, as they are generally more tender and less fibrous.
Storage Tips
Green beans are best eaten as soon as possible after purchase to enjoy their crisp texture. If you need to store them, place unwashed beans in a reusable produce bag or loosely wrapped in paper towel, then store in the crisper drawer of the fridge. This helps maintain their freshness for up to a week.
Avoid sealing them in airtight plastic bags, as trapped moisture can lead to faster spoilage.
Freezing for Later
Green beans freeze beautifully with a little preparation. Begin by trimming the ends, then blanching the beans in boiling water for 2-3 minutes. Immediately plunge them into iced water to stop the cooking process and lock in their bright green colour.
Drain thoroughly, spread on a tray to pre-freeze, then transfer to airtight containers or freezer bags. They’ll last up to eight months and are ready to be tossed into stir-fries, curries, or casseroles year-round.
Health Benefits
Green beans are as nourishing as they are versatile. They are an excellent source of dietary fibre, which supports digestion and helps regulate blood sugar levels. Packed with vitamin C, vitamin K and folate, they also provide essential minerals such as iron, magnesium and manganese.
Their high antioxidant content - particularly carotenoids and flavonoids - helps reduce inflammation and supports heart health. Naturally low in calories and fat, green beans are a perfect addition to any balanced diet.
Bringing Green Beans to the Table
Green beans’ mild, slightly sweet flavour makes them an adaptable ingredient for both simple and elaborate meals. They can be quickly blanched and dressed with olive oil and lemon, stir-fried with garlic for a punchy side, or slow-braised in tomato sauce for Mediterranean depth.
Here are three delicious recipes to put fresh and in-season green beans on the dinner table this week:
Enjoy the vibrant flavours of the Mediterranean with these Greek-style tomato and feta braised green beans, a yummy dish that combines tender beans with tangy feta and rich tomato sauce.
Filled with minced beef and veggies, this tomato and green bean beef keema is a flavour explosion. Try out this easy dish next time you're short on time - it's sure to satisfy!
Served with seasoned Bombay potatoes, these Indian-spiced lamb cutlets are the perfect dish to try out this week. Paired with naan and lemon wedges, and watch the smiles on faces as this dish arrives at the table.
