How to Cook Runner Beans

Runner beans are a versatile ingredient in various meals; cooking them just right can make all the difference. Whether you’re a seasoned cook or a novice in the kitchen, it’s easy to learn how to prepare this vibrant green vegetable.

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Choosing and Preparing Runner Beans

As with all foods, half the battle is choosing the best of the bunch when you’re out shopping.

Selecting Fresh Beans

When you want to cook runner beans, the first step is to make sure you choose fresh ones. Look for bright green beans, firm and without any blemishes or spots. You can often find them in your local supermarket or greengrocer, but if you have a garden, consider growing your own.

Washing and Trimming Beans

Before cooking, giving your runner beans a good wash is essential. Follow these simple steps to prepare them:

Rinse the beans under cold water to remove any dirt or residue.
Dry them off gently using a clean tea towel.

Now that your beans are clean, it’s time to trim and top and tail them. You can do this using a knife or a vegetable peeler.

Using a knife, carefully cut off the tops and tails of the beans.
1. If you prefer a vegetable peeler, run the peeler along the edges, removing any tough fibres.
Cut the beans into your desired size, depending on your recipe.

Your runner beans are now clean, trimmed, and ready to be cooked. Enjoy experimenting with different recipes and flavour combinations!

Runner beans are a versatile and delicious vegetable that can be cooked in several ways.

Boiling Runner Beans

Boiling is a simple and straightforward method for cooking your runner beans, and it’s the most common way too. Here’s how to do it:

Rinse the beans and trim off the ends.
Fill a large pan with water and add a generous pinch of salt, then bring it to a boil.
Once boiling, add the runner beans to the pan, ensuring they are fully submerged.
Reduce the heat to a simmer and cook the beans for 5-8 minutes or until tender.
Drain the beans, season with additional salt if desired, and serve immediately.

Steaming Runner Beans

Steaming is another popular method for cooking runner beans, preserving their nutrients and vibrant colour. To steam your runner beans, follow these steps:

Rinse the beans and trim off the ends.
Fill a large pot with about 2-3cm of water and bring it to a boil.
Place a steam basket or steamer insert into the pan, ensuring the water level is below the bottom of the basket.
Add the runner beans to the steam basket, spreading them out evenly for consistent cooking.
Cover the pot with a lid to keep the steam trapped inside, and cook the beans for 5-8 minutes or until tender.
Remove the beans from the steamer, season with salt if desired, and serve immediately.

Alternatively, you can use an electric vegetable steamer.

Cooking Runner Beans in the Microwave

Microwaving is a quick and convenient way to cook runner beans when you’re in a hurry. Here’s how you can microwave your runner beans:

Rinse the beans and trim off the ends.
Place the runner beans in a microwave-safe bowl and add a splash of water.
Cover the bowl with a microwave-safe plate or vented microwave cover to trap the steam inside.
Microwave the beans on high for 3-4 minutes, stopping halfway through to stir them for even cooking.
Carefully remove the bowl from the microwave, drain the beans, season with salt, and serve immediately.

Always adjust cooking times based on your appliance, and enjoy your perfectly cooked runner beans prepared with any of these methods!

Storing and Freezing Runner Beans

Storing Fresh Beans

After bringing home your runner beans from the shop, give them a good wash to remove any dirt or debris. Once clean, allow them to drain well. Store the beans in an airtight container to keep them fresh and avoid drying out. Place the beans in your fridge’s vegetable drawer, which helps maintain a stable temperature and humidity.

Freezing Cooked Beans

If you’d like to freeze your runner beans, follow these steps:

Blanch the beans – Boil them for 2-3 minutes and then plunge them into ice water. This process helps to preserve their colour, texture, and flavour.
Drain the beans – Drain them well after they cool down in the ice water.
Arrange the beans – Lay the beans out on a baking sheet or tray, ensuring they don’t touch one another. This step prevents them from clumping together during the freezing process.
Transfer to airtight containers – Once the beans are completely dry, place them in an airtight container or freezer bag. Be sure to label the container with the date.

Runner beans can be safely stored in the freezer for up to three months. When you’re ready to use them, simply take the desired amount out of the freezer and cook them as you normally would.

Runner Bean Recipes

Runner beans can be added to loads of different recipes but here are just a few to hopefully give you some inspiration.

Five-Veg Stir-Fry

To make a delicious Five-Veg Stir-Fry with runner beans, you’ll need to gather seasonal ingredients that bring out the best of a healthy and tasty meal. Choose five seasonal vegetables – not only will they usually be cheaper than out-of-season veg, but they’ll also be extra delicious too.

Slice your veggies, including runner beans, green beans and any additional vegetables you prefer. Chop the beans into small segments to ensure a crisp, tender texture.

Heat some cooking oil in a wok or large frying pan over medium heat. Add the garlic and stir briefly, then add your vegetables, including the runner beans. Stir-fry the mixture for a few minutes until the vegetables are tender yet still have a satisfying crunch. Finally, add the seasoning mixture and cook for an additional minute. This Five-Veg Stir-Fry goes perfectly with rice to create a dish that’s rich in nutrients and full of flavour.

Minted Runner Beans

To prepare an aromatic and refreshing Minted Runner Bean salad, blanche your runner beans by boiling them for 3-4 minutes until tender. Then, plunge the beans into cold water to stop the cooking process and retain their vibrant green colour. Slice the beans and toss them into a salad mixing bowl with your choice of fresh salad greens.

Whisk together oil, water, chopped fresh mint, salt, and pepper in a separate small bowl. Pour this dressing over the runner beans and toss gently so that the beans are coated in the mint-infused dressing. This dish works well as a side dish or a standalone salad.

Roasted Cumin Beans with Balsamic Lamb Chop

This may sound like a complicated dish, but it’s actually fairly easy to make.

First, preheat your oven to 200°C/Gas Mark 6. To prepare the runner beans, remove any strings from the sides of each pod and snap off the ends. Stir together oil and roasted cumin seeds, then toss the cleaned runner beans in the mixture to coat them evenly.

Place the seasoned runner beans on a baking tray, ensuring they are spread out in a single layer. Roast the beans until they are tender-crisp, approximately 15-20 minutes. Season your lamb chops with salt, pepper, and thyme, and then cook them in a hot frying pan with a little oil for 3-4 minutes per side. Once cooked, drizzle the lamb chops with balsamic vinegar for an extra burst of flavour.

Serve your Roasted Cumin Beans as a hearty side dish to the Balsamic Lamb Chop, and enjoy the complementary flavours and textures in your meal.

Health Benefits and Nutritional Value of Runner Beans

Runner beans are not only a delicious addition to your meals, but they also pack a punch when it comes to their nutritional value. Here are the key benefits you’ll enjoy from adding runner beans to your dishes:

Protein: These tasty beans are a great source of plant-based protein. A serving of 100g offers around 7g of protein, perfect for fuelling your body throughout the day.
Fibre: Packed with soluble and insoluble fibre, runner beans can aid digestion and help you maintain healthy cholesterol levels. A 100g portion provides approximately 4g of dietary fibre.
Magnesium and Potassium: Supporting various bodily functions, these essential minerals are abundant in runner beans. Magnesium is crucial for maintaining strong bones, while potassium helps regulate blood pressure and fluid balance in your body.
Calories: With just about 35 calories per 100g serving, runner beans are a low-calorie option that can easily fit into any diet plan.

Now that you’ve learned about the incredible nutritional benefits of runner beans, it’s essential to store and cook them properly to fully enjoy their healthy qualities. Here’s a quick guide:

Moisture: Make sure the beans are kept at an appropriate moisture level. Fresh runner beans should be stored in a cool, dark place or in the refrigerator.
Temperature: When cooking runner beans, don’t let the temperature get too high. Overheating can cause them to lose their nutrients, so cooking them on medium-low heat is best.

Growing and Harvesting Runner Beans

Runner beans, including the popular scarlet runner variety, are easy to grow in your garden. To start, you’ll need to prepare a suitable patch of soil for planting.

Before sowing, make sure the soil is rich and well-drained. You can improve the soil by adding compost or aged manure. Once your planting area is ready, it’s time to germinate your runner bean seeds. You can either:

Direct sow the seeds outside in late spring or early summer, when the risk of frost is minimal.
Start the seeds indoors 4-6 weeks before the last expected frost, and transplant the seedlings outdoors when temperatures are consistently above 10°C.

Runner beans need support to grow, so be sure to provide a trellis or stakes for the plants to climb. They prefer a sunny spot but can cope with some shade.

As the plants grow, keep an eye out for pests and diseases that may affect the leaves and roots. While runner beans are relatively low-maintenance, you might want to apply an organic pesticide if you notice any issues.

Now, let’s talk about harvesting. When it comes to picking your beans, size matters:

For the best flavour and texture, harvest the beans when they’re still young, typically 12-15cm long.
If left to grow too large, the beans will develop a tough outer skin and may contain a higher concentration of the natural toxin lectin.

To harvest, simply snap or cut the beans from the vine. Frequent harvesting encourages more bean production, so pick your beans every few days during the growing season.

After harvesting, rinse the beans thoroughly and remove any tough strings along the edges. You’re now ready to prepare and enjoy your homegrown runner beans!

Cooking runner beans is a simple and delicious way to add some variety to your diet. Following these steps and tips ensures that your runner beans turn out perfectly every time. Whether you choose to steam, boil or microwave your beans, the key is to not overcook them and to season them to your liking. Experiment with different herbs and spices to find your favourite flavour combinations. With a little practice, you’ll be able to cook runner beans like a pro and enjoy their unique taste and texture in a variety of dishes.

How to Cook Runner Beans