The Versatile Runner Bean: A Guide to Edible Parts
Runner beans (Phaseolus coccineus) are a popular vegetable, distinct from common green beans. Their edibility depends on their maturity, offering different culinary uses throughout the growing season.
The Young and Tender Pods
Young runner bean pods are best eaten whole before the seeds fully develop. They should snap easily and cleanly. Prepare them by 'topping and tailing' and removing any tough strings, especially on older varieties. Slice diagonally for even cooking and a pleasing texture. These are delicious steamed, boiled, or sautéed.
The Mature, Fibrous Pods
As pods age, they become tough and fibrous. These are no longer palatable whole. Instead, shell the pods and cook the mature seeds inside. Extended cooking in a sauce can soften the pods, but they lose their colour.
The Edible Seeds
The mature seeds within older pods are edible and used like dried beans. They are often colourful and used in hearty dishes. Dried seeds require overnight soaking. Crucially, mature beans must be cooked thoroughly to eliminate the toxic protein phytohaemagglutinin. Boil for at least 10 minutes, then simmer until tender.
Other Edible Parts: Flowers and Roots
Beyond pods and seeds, other parts of the runner bean plant are edible.
- Flowers: The colourful flowers are edible and add a mild, 'beany' flavour to salads as a garnish.
- Roots: Certain perennial varieties grown in their native Mesoamerica have thick, starchy, edible roots. These can be cooked like potatoes, though it's less common where grown as annuals.
Runner Beans vs. Green Beans
| Feature | Runner Beans (Phaseolus coccineus) | Green Beans (Phaseolus vulgaris) |
|---|---|---|
| Appearance | Long, flat, rougher texture. | Shorter, rounder, smooth skin. |
| Flavor | Stronger, earthy. | Milder, sweeter. |
| Texture | Pods become fibrous with age. | Remain tender longer. |
| Growth Habit | Primarily pole beans. | Bush or pole varieties. |
| Seeds | Large, colourful, used dried. | Smaller, green or white, eaten fresh. |
| Origin | Central America. | Central and South America. |
How to Prepare Runner Beans for Different Stages
Preparation varies with maturity:
- Young, tender pods: Wash, 'top and tail', remove strings if present, slice diagonally, and cook briefly (blanch, steam, sauté, or boil).
- Mature, fibrous pods (eating seeds): Shell the beans, discard pods. Soak dried beans overnight. Cook mature seeds thoroughly until tender, boiling for at least 10 minutes.
- For ornamental use: Allow pods to dry fully on the vine, then harvest seeds for planting.
Health Benefits of Runner Beans
Runner beans are nutritious, low in calories, and high in fibre.
- Fibre: Aids digestion and helps regulate blood sugar.
- Protein: Provides plant-based protein.
- Vitamins & Minerals: Good source of Vitamin C, K, and Folate, important for cell growth.
- Antioxidants: Seeds contain antioxidants.
For more detailed nutritional information on runner beans, you can consult reliable resources such as the Bord Bia Irish Food Board. [https://www.bordbia.ie/whats-in-season/vegetables/runner-beans/]
Conclusion
Do you eat the whole runner beans? Only when they are young and tender, after de-stringing and proper cooking. As they mature, shell and cook the seeds. The plant also offers edible flowers and roots in certain cases. Always cook all parts thoroughly to ensure safety.
