Runner beans, those vibrant green giants of the vegetable garden, are a true sign of summer. But sometimes, despite our best efforts, they grow a little too big, a little too tough. Faced with a glut of oversized beans, many gardeners wonder, “What can I possibly do with these?” Fear not! Large runner beans are far from being destined for the compost heap. With a little know-how and culinary creativity, you can transform them into a range of delicious and satisfying dishes.
Understanding Large Runner Beans
Before diving into recipes, it’s important to understand why runner beans grow so large and what that means for their flavor and texture. Runner beans are at their peak when young and tender, around 6-8 inches long. At this stage, they have a delicate flavor and minimal stringiness. However, if left on the vine for too long, they can become tough, fibrous, and the beans inside will swell.
The size isn’t the only thing that changes. Older runner beans tend to develop a stronger, more pronounced flavor, which some people find less appealing than the mild taste of younger beans. The internal beans also become larger and can be a bit starchy.
Preparing Large Runner Beans: The Key to Success
The key to making large runner beans palatable is proper preparation. Here’s how to tackle those overgrown beauties:
Stringing and Slicing
The first step is to remove the tough strings that run along the sides of the bean. Use a sharp knife or vegetable peeler to carefully pull these off. This is especially crucial for large beans, as the strings become more prominent with age.
Next, slice the beans. While young beans can be left whole or simply topped and tailed, large beans benefit from being sliced more thinly. This helps to break down the tougher fibers and makes them easier to cook evenly. A diagonal slice can also add a nice visual appeal to your dishes.
Blanching (Optional but Recommended)
Blanching the sliced beans before cooking can further improve their texture and flavor. To blanch, bring a pot of salted water to a boil. Add the beans and cook for 2-3 minutes, until they turn a vibrant green. Immediately transfer them to a bowl of ice water to stop the cooking process. Drain well before using in your chosen recipe. This process helps to tenderize the beans and remove some of the bitterness that can develop in larger specimens.
Removing the Internal Beans (Optional)
If the beans inside are particularly large and starchy, you can remove them. Simply slice the bean open and scoop them out with a spoon. These beans can be cooked separately and added back into the dish later, or used in other recipes. This step is entirely optional and depends on your personal preference. Some people enjoy the texture and flavor of the mature beans.
Delicious Recipes for Large Runner Beans
Now for the fun part: turning those large runner beans into culinary masterpieces! Here are a few ideas to get you started:
Runner Bean and Potato Curry
A hearty and flavorful curry is a fantastic way to use large runner beans. The strong flavors of the spices help to balance the slightly stronger taste of the beans.
- Sauté onions, garlic, and ginger in a pot with oil.
- Add your favorite curry powder, turmeric, and chili powder.
- Add chopped potatoes and blanched runner beans.
- Pour in coconut milk or vegetable broth and simmer until the potatoes are tender.
- Garnish with fresh cilantro and serve with rice or naan bread.
Runner Bean Chutney
Transform your runner beans into a sweet and tangy chutney that’s perfect for serving with cheese, cold meats, or even as a relish on sandwiches.
- Combine chopped runner beans, onions, apples, vinegar, sugar, and spices (such as ginger, chili, and mustard seeds) in a pot.
- Simmer over low heat until the chutney has thickened and the beans are tender.
- Pour into sterilized jars and seal.
Runner Bean and Tomato Pasta Sauce
Add a boost of flavor and nutrition to your pasta sauce with chopped runner beans. They blend seamlessly with tomatoes and other vegetables.
- Sauté onions, garlic, and chopped vegetables like carrots, celery, and runner beans in a pot.
- Add canned tomatoes, tomato paste, and herbs (such as oregano, basil, and thyme).
- Simmer for at least 30 minutes, or longer for a richer flavor.
- Blend the sauce if desired and serve over your favorite pasta.
Runner Bean Soup
A simple and comforting soup is a great way to use up a large quantity of runner beans.
- Sauté onions, garlic, and chopped vegetables like carrots and celery in a pot.
- Add chopped runner beans and vegetable broth.
- Simmer until the beans are tender.
- Blend the soup until smooth and season with salt, pepper, and herbs.
- Serve with a dollop of cream or yogurt.
Pickled Runner Beans
Pickling is a great way to preserve runner beans and enjoy them throughout the year.
- Pack blanched runner beans into sterilized jars.
- In a saucepan, combine vinegar, water, salt, sugar, and spices (such as mustard seeds, peppercorns, and dill).
- Bring to a boil and pour the hot liquid over the beans.
- Seal the jars and process according to pickling instructions.
Runner Bean Fritters
For a unique and flavorful snack or appetizer, try making runner bean fritters.
- Chop blanched runner beans finely and mix with flour, eggs, milk, and seasonings.
- Heat oil in a pan and drop spoonfuls of the mixture into the hot oil.
- Fry until golden brown and crispy.
- Serve with a dipping sauce of your choice.
Beyond the Kitchen: Creative Uses for Runner Beans
Large runner beans aren’t just for eating! Here are a few creative uses you might not have considered:
Composting
If you truly have more runner beans than you can possibly use, composting is an excellent option. They are a great source of green matter for your compost pile. Chop them up first to help them decompose faster.
Chicken Feed
Chickens love runner beans! If you have chickens, you can supplement their diet with chopped runner beans. Ensure they are fresh and free from any pesticides.
Seed Saving
If you have a variety of runner bean that you particularly like, you can save the seeds from the mature beans for planting next year. Allow the beans to dry completely on the vine, then harvest the seeds and store them in a cool, dry place.
Tips for Growing Better Runner Beans
To avoid ending up with a glut of overgrown runner beans in the first place, here are a few tips for growing them successfully:
Choose the Right Variety
Some runner bean varieties are more prone to growing large than others. Do some research and choose a variety that is known for producing tender, manageable beans.
Water Regularly
Runner beans need plenty of water, especially during hot, dry weather. Water deeply and consistently to encourage healthy growth and prevent the beans from becoming tough.
Harvest Frequently
The most important tip is to harvest your runner beans regularly. Check your plants every few days and pick the beans when they are young and tender. This will also encourage the plants to produce more beans.
Provide Support
Runner beans need a strong support structure to climb on. Use a trellis, wigwam, or netting to provide adequate support for the plants.
Fertilize Properly
Runner beans are heavy feeders and benefit from regular fertilization. Use a balanced fertilizer or compost to provide the plants with the nutrients they need.
Conclusion: Embrace the Bounty!
Large runner beans may not be as tender as their younger counterparts, but they are far from being a waste. With proper preparation and a little culinary creativity, you can transform them into a variety of delicious and satisfying dishes. So, don’t despair when you find those overgrown beans lurking in your garden. Embrace the bounty and get cooking! Remember that understanding the characteristics of larger beans and employing the correct preparation techniques are vital to unlocking their potential in the kitchen. From hearty curries to tangy chutneys, the possibilities are endless. Happy cooking!
How do I prepare large runner beans before cooking?
To prepare large runner beans, start by washing them thoroughly under cold running water to remove any dirt or debris. Next, top and tail the beans by snipping off the ends. Some people prefer to remove the stringy sides, particularly if the beans are mature. You can do this by snapping the bean in half and pulling the string down along the length of each piece. Once prepped, slice the beans thinly across their width to reduce cooking time and make them more palatable.
Always blanch runner beans before using them in recipes. Blanching involves briefly immersing them in boiling water for 2-3 minutes, then plunging them into ice water to stop the cooking process. This helps to retain their vibrant color, tenderize them, and remove any bitterness. Drain them well after blanching and they are ready to be used in your chosen dish.
Can I freeze runner beans?
Yes, runner beans freeze remarkably well, allowing you to enjoy them throughout the year. The key is to blanch them properly before freezing, as this helps preserve their color, texture, and flavor. Follow the blanching instructions – top, tail, string if needed, and slice the beans before blanching for 2-3 minutes in boiling water, followed by an ice bath to stop the cooking.
Once blanched and cooled, drain the runner beans thoroughly to remove excess water. Spread them out in a single layer on a baking sheet lined with parchment paper and freeze them for a couple of hours. This prevents them from clumping together. Once frozen solid, transfer the beans to freezer bags or containers, labeling them with the date. Frozen runner beans can last up to 8-12 months.
What are some ways to use runner beans beyond simple boiling?
Runner beans are incredibly versatile and can be used in a variety of dishes beyond just boiling. Consider adding them to stir-fries for a fresh, crunchy element. They pair well with soy sauce, ginger, and garlic, creating a delicious Asian-inspired meal. Runner beans also work beautifully in salads, especially when lightly blanched and tossed with a vinaigrette dressing.
Another great way to use runner beans is in stews and casseroles. Their hearty texture holds up well during long cooking times, adding substance and flavor to your favorite comfort food dishes. You can also pickle runner beans for a tangy and flavorful condiment. Experiment with different herbs and spices to create your own unique pickled bean recipe.
Are there any health benefits to eating runner beans?
Runner beans are a nutritious addition to any diet, packed with vitamins, minerals, and fiber. They are a good source of Vitamin C, which helps boost the immune system, and Vitamin A, which is important for vision and skin health. Runner beans also contain folate, which is essential for cell growth and development.
Furthermore, runner beans are high in fiber, promoting digestive health and helping to regulate blood sugar levels. They are also relatively low in calories, making them a great choice for those looking to manage their weight. The minerals found in runner beans, such as potassium and magnesium, contribute to healthy blood pressure and nerve function.
How can I make runner beans more flavorful?
Enhancing the flavor of runner beans is all about understanding how they interact with other ingredients. Sautéing them with garlic and herbs like thyme or rosemary can infuse them with aromatic goodness. A squeeze of lemon juice after cooking can also brighten their taste and add a touch of acidity.
Don’t be afraid to experiment with different spices and sauces to find your favorite flavor combinations. Runner beans pair well with earthy spices like cumin and coriander, as well as savory sauces like soy sauce and Worcestershire sauce. Adding a sprinkle of toasted nuts or a drizzle of olive oil can also elevate their flavor and texture.
What’s the best way to cook runner beans so they aren’t tough?
The secret to tender runner beans lies in proper preparation and cooking time. As mentioned before, ensure you string the beans if they are mature. Thinly slicing the beans across their width is crucial for preventing them from becoming tough. This reduces the cooking time and ensures they cook evenly.
Overcooking is a common cause of tough runner beans. Avoid boiling them for too long; instead, aim for a brief blanch followed by a quick sauté or steam. You can also add a pinch of bicarbonate of soda to the boiling water when blanching, which helps to tenderize them. Always taste-test a piece of bean as you cook to ensure it’s reached your desired level of tenderness.
Can I use runner bean flowers or leaves in cooking?
While the focus is typically on the pods, runner bean flowers are indeed edible, and they can add a lovely touch to salads. They have a delicate, slightly bean-like flavor and a beautiful visual appeal. However, consume them in moderation as some individuals may experience mild digestive discomfort. Ensure they are washed thoroughly before use.
The leaves of the runner bean plant are generally not recommended for consumption. Although some sources claim that young leaves can be eaten, it’s best to err on the side of caution. The leaves contain compounds that can be toxic in larger quantities, so it’s safer to stick to the pods and flowers when exploring edible parts of the runner bean plant.