Eating raw green beans isn't safe. (Shocking, we know.) Here's why.
Can You Eat Raw Green Beans?
Updated on Sep. 07, 2023
They’re crisp, nutritious and may even steal the show at Thanksgiving. Who wouldn’t skip the turkey in favor of an extra helping of green bean casserole? The rest of the year, some people may eat green beans raw to pack in the nutrients.
Green beans are a delicious and healthy side dish loaded with nutrients. They’re a good source of fiber and protein, which can help lower cholesterol. They’re also rich in antioxidants that fight inflammation in the body.
While raw vegetables are often the healthiest way to go, don’t reach for a raw green bean just yet.
Is it safe to eat raw green beans?
Not really. Green beans are one of those foods that you shouldn’t eat raw. That’s because green beans contain lectin, a protein that protects them from insects and fungi.
Lectin is helpful during the growing process but isn’t healthy for us to consume. It is resistant to digestive enzymes which means that our bodies can’t break it down like we do other foods.
When you eat raw green beans, the lectin in them binds to the surface of the cells in your digestive tract. This can lead to stomach upset like nausea, vomiting, diarrhea and bloating. Consuming a large amount of lectin could even damage the good bacteria in your gut.
Biting into one raw green bean likely won’t cause any issues. You’d have to eat a large amount to start feeling the digestive problems from lectin.
What are the best ways to cook green beans?
So, how should you cook green beans? It’s best to avoid boiling them because boiling can zap their nutrient content.
When preparing green beans, start by washing them and trimming the tough ends. Here are four simple ways to cook green beans.
- Steam and saute: Steam green beans with water in a covered pan, then drain the water and saute them with butter or oil.
- Blanch and shock: Cook green beans in boiling water for a few minutes (this is called blanching), then place them in cold water to stop the cooking.
- Roast: Toss green beans with olive oil, salt and pepper and roast them at 425°F for 10 minutes.
- Instant Pot: Toss your clean green beans and a cup of water into your pressure cooker, then sit back and relax.
If you’ve ever tasted plain, cooked green beans, you know they need some help in the flavor department. Start by adding a little fat with butter or olive oil. Then season with salt and pepper. For an extra kick, try ginger, dill, thyme or garlic.
Our Best Green Bean Recipes
Spring Pea & Radish SaladWinters can be very long here in New Hampshire. I always look forward to the first veggies of spring and making some lighter dishes like this fresh salad. —Jolene Martinelli, Derry, New Hampshire
Grilled Green BeansIf you don't know that you can cook green beans outdoors, take note of this recipe for grilled green beans. Prepare this snappy side dish once, and you'll win over even picky eaters.
Lemony Almond-Feta Green BeansWhen you find a vegetable recipe that demands second helpings, it's definitely worth sharing. I made these green beans for a dinner party, and that's exactly what happened! I like to use haricots verts, the skinny type of green bean. —Samantha Bowman, Houston, Texas
Green Beans and Radish Salad with Tarragon PestoWhichever way my garden grows, I usually build my salad with green beans, radishes and a pesto made with tarragon. That adds a hint of licorice. —Lily Julow, Lawrenceville, Georgia
Lemony Green BeansYou can throw together this dish in minutes using ingredients you probably already have on hand. That’s the beauty of it. —Jennifer Tarantino, Rutherford, New Jersey
Green Beans in Red Pepper SauceFor easy veggies, I make a simple sauce of sweet red peppers, almonds and parsley. We also like this sauce with zucchini or roasted cauliflower. —Elisabeth Larsen, Pleasant Grove, Utah
Creamed Green BeansA family favorite for years, this special green bean recipe is a cinch to double and can be assembled ahead of time. When my nephews are coming for dinner, it’s an absolute must! —Betty Shaw, Weirton, West Virginia
Roasted Green Beans with Lemon & WalnutsI first tasted roasted green beans in a Chinese restaurant and fell in love with the texture and flavor. This is my Americanized version and it's always a big hit at our holiday table. —Lily Julow, Lawrenceville, Georgia
Green Beans and MushroomsElevate weeknight dinners with this quick and flavorful green beans and mushrooms recipe, perfect as a side for almost any main dish. Simple, fresh and delicious, this is a must-try addition to your dinnertime repertoire.
Slow-Cooker Green BeansGreen beans may seem like the simplest of side dishes, but these slow-cooker green beans with brown sugar and soy sauce just might become your star attraction.
German-Style Cabbage and BeansThis is one of my greatest hits for a potluck dish at church suppers. If you use some red cabbage, it will have very festive colors, light pink with green. It looks so pretty. —Winifred Winch, Wetmore, Michigan
Saucy Green Bean BakeHere's a different way to serve green beans. It's a nice change of pace from plain vegetables. —June Formanek, Belle Plaine, Iowa
Green Beans with ShallotsA package of frozen green beans makes these “dill-icious” green beans a fast and tasty accompaniment to almost any main course. —Linda Rabbit, Charles City, Iowa
Green Bean SaladThis cold green bean salad makes the perfect side dish, starring green beans, a simple vinaigrette and feta cheese.
Southern Green Beans with ApricotsGreen beans and apricots have become a family tradition. Enhanced with balsamic vinegar, this dish will make your taste buds pop. —Ashley Davis, Easley, South Carolina
Green Bean Potato SaladFor family reunions, my mom would make everybody's favorite green bean and potato salad. Now I'm the one who brings it. —Connie Dicavoli, Shawnee, Kansas
Green Bean CasseroleIf green bean casserole is your go-to Thanksgiving side dish, why not make it more often? The creamy, crunchy dish is an easy make-ahead recipe that goes well with a variety of meals.
Pickled Green BeansMake your summer produce go the extra mile with this easy pickled green beans recipe. We'll walk you through every step of making this tasty snack.
Fabulous Green BeansMy family loves this buttery sauce over green beans, whether they’re garden fresh or frozen. Another greeny option: Try sugar snap peas. —Lori Daniels, Beverly, West Virginia
Italian Artichoke-Green Bean CasseroleMy mother and I made a few small changes to a recipe we found in a cookbook to create this comforting side dish. We increased the vegetable count and tossed in some seasonings to take the flavor up a notch. It's definitely not your average green bean casserole. —Denise Klibert, Shreveport, Louisiana
Green Beans with BaconOne bite of green beans with bacon makes us wonder why we'd ever eat this veggie any other way!
Pepper Parmesan BeansA colorful mixture of peppers and green beans gets an Italian treatment with basil and Parmesan cheese in this delightful vegetable dish. The garlic adds a savory zip. —Marian Platt, Sequim, Washington
Hungarian-Style Green BeansA vacation to Hungary inspired this flavorful side of green beans with paprika and mushrooms. Being a vegetarian, I welcome these tasty ideas. —Sherry Johnston, Green Cove Springs, Florida
Fresh Green Beans & GarlicI am a firm believer that fresh is best. I developed this recipe to take advantage of our garden veggies. It really shows off the full flavor of the green beans. —Carol Mayer, Sparta, Illinois
Lemon-Garlic Green Beans"My brother made this stove top side dish as his contribution to Christmas dinner one year. We liked it so much that it became a mainstay in our household. -Gail Orsillo of Lynnwood, Washington
Roasted Vegetable MedleyOur roasted vegetable medley is a fantastic way to serve a veggie side dish. Broccoli, green beans and Brussels sprouts are included here, but almost any veggie combo works.
Beans ‘n’ Caramelized OnionsBrown sugar, bacon and cider vinegar season this simple side. I often make it for family and friends, and it never fails to please!—Jill Heatwole, Pittsville, Maryland
Buttery Almond Green BeansToasted almonds add crunch to this no-fuss treatment for fresh beans. They get extra flavor from convenient onion soup mix and Parmesan cheese. —Edna Hoffman, Hebron, Indiana
Honey Garlic Green BeansGreen beans are a reliable standby, but they can seem ordinary on their own. Just a couple of extra ingredients give them a sweet and salty attitude. This is definitely my family's favorite way to enjoy them. —Shannon Dobos, Calgary, Alberta
Spiced Green BeansThese yummy green beans have just the right amount of kick to spice up any meal. —Howard Pierce, Naperville, Illinois
