Vegan Green Bean Snack Crisps
About Fresh Green Beans
Fresh green beans are most a delicious vegetable, tasting little like their canned cousins. They are high in many nutrients and vitamins, such as Thiamin, Riboflavin, Niacin, Vitamin B6, Calcium, Iron, Magnesium, Phosphorus, Potassium, and Copper. Fresh green beans are a wonderful food to add for fiber, Vitamins K, C, A, and Manganese.
They have very little sodium and zero saturated fat and cholesterol. Green beans also are a natural source of vegetable protein. Additionally, they contain Zea-xanthin which provides antioxidant support to the eyes; studies show that it may help to prevent macular degeneration. Fresh green beans also are a great source of folates, which are necessarily in early pregnancy to prevent certain birth defects.
And They Taste Great
Green beans taste great, also. Baking or dehydrating them at low temperatures brings out their natural sweetness. Making them crisp satisfies the desire for crunch. These healthy snacks can replace crackers and chips, which are high in calories and fat. My friend Monsieur Doughboy says to enjoy them.
The ones I saw in the market for six dollars were still bright green and not shriveled, but I just cannot figure out how they did that. Mine are brown and wrinkled, no matter what I do to them. But they still taste great.
- fresh green beans, as many as desired
- olive oil cooking spray, enough to coat beans
- salt, to taste
- Wash beans, snap off ends, and remove strings as necessary. String-less beans work best.
- Lay the beans on a cookie sheet and coat with cooking spray.
- Keep in one layer. If piled up, green beans will steam instead of dry and will not be crunchy.
- Sprinkle with salt.
- Bake at 350–400°F until crispy but not burned.
- Store in an airtight baggie or sealed bag.
Monsieur Doughboy Is a Fan of Green Bean Snacks
Tips From Monsieur
I must be honest: These are a bit tricky. If overcooked, they get bitter; if undercooked, they taste great but are limp. It is a process of trial and error until you get it right in your own oven. I lowered the temperature in mine to 275°F when I made this batch. Here are some other tips.
- Ovens vary, so watch the beans closely. Do not burn or overcook (they will be bitter).
- Do not undercook, or the beans will be chewy.
- Sprinkle with garlic or onion salt for a different flavor.
- Add a touch of ground red pepper for heat.
- Use olive oil instead of cooking spray (this will add more calories).
- Use a dehydrator instead of an oven, but check often to prevent over-drying.
|Serving size: 1 Cup|
|Calories from Fat||0|
|% Daily Value *|
|Carbohydrates 8 g||3%|
|Sugar 2 g|
|Fiber 4 g||16%|
|Protein 2 g||4%|
|Cholesterol 0 mg|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|