Fisolen (Phaseolus vulgaris)

OriginFrom the Andes to the kitchen garden

The common bean was domesticated twice independently – in Mexico and in the Andes.

Wild garden beans grow from Mexico to Argentina. As early as 8,000 years ago, people in Central America and the Andes began cultivating them, together with maize and squash, as the "three sisters": the maize serves as a trellis, the beans fix nitrogen, and the squash shades the soil. Beans arrived in Europe with Spanish ships in the 16th century and quickly displaced the old broad bean.

One distinguishes the low Bush bean (var. nanus) and the climbing Pole bean, which climbs up to three meters high. Commercially available varieties include snap beans, princess beans, cut beans, and yellow wax beans. The climbing scarlet runner bean, however, is a separate species (Phaseolus coccineus) - and also poisonous when raw.

To useWas Fisolen für dich tun

100 g rohe Fisolen haben laut USDA nur rund 31 kcal, aber 2,7 g Dietary fiber, 1.8 g protein, approximately 33 µg Folate, 12 mg vitamin C and approximately 43 µg Vitamin K A 200g serving covers the estimated daily requirement of vitamin K. It also contains potassium, magnesium, and carotenoids.

Die Ballaststoffe sättigen, fördern eine regelmäßige Verdauung und machen Fisolen zu einem guten Sattmacher bei wenig Energie. Große Beobachtungsstudien verbinden einen hohen Gemüse- und Hülsenfruchtverzehr mit weniger Herz-Kreislauf-Erkrankungen - für Fisolen allein gibt es aber keine eigenen Belege. Sie sind schlicht ein nährstoffreiches, leichtes Sommergemüse.

The most important point is safety: Phasin Phasin is a lectin that binds to the intestinal lining. Even a few raw beans can cause nausea, abdominal cramps, vomiting, and diarrhea after two to three hours; children are particularly vulnerable due to their low weight. Heat destroys phasin, but according to the German Federal Institute for Risk Assessment (BfR), simply boiling, gently steaming, or braising is insufficient.

IngredientsThis is what's in green beans

Fisolen enthalten Kohlenhydrate (vor allem Zucker und Stärke), Ballaststoffe wie Pektine und Cellulose, Eiweiß einschließlich des Lektins Phasin, Flavonoide wie Quercetin- und Kaempferol-Glykoside, Chlorophyll, Beta-Carotin, Lutein sowie Folat, Vitamin K, Vitamin C, Kalium, Magnesium, Calcium und Eisen.

During cooking, some vitamin C and folate leach into the water. Discard the cooking water anyway, as it also contains traces of phasin. Vitamin K, carotenoids, and dietary fiber are heat-stable.

Enhanced combinationsWas Fisolen stärker macht

Fisolen brauchen Hitze, etwas Fett und ein würziges Kraut.

What contradicts itselfIt's best to avoid these combinations.

In the kitchenWhere they belong

• Beans with savoryTossed in butter.
• Bean saladWith onions and vinegar.
• Green bean stewMit Erdäpfel und Möhren.
• Bacon beansCooked in a bundle.
• Salade niçoiseMit Erdäpfel, Ei und Oliven.
• Haricots vertsWith roasted almonds.
• Pears, beans and baconA classic from Northern Germany.
• Braised beansMit Paradeiser und Knoblauch.
• curryWith coconut milk and lentils.
• Wok beansFirst boiled, then seared.

As a home remedyBean salad with savory for light summer cuisine

Ayurveda & TCMWhat the old systems say

Warning noticesWhen you should be careful

This page provides information and does not replace medical advice. If symptoms persist, please consult a doctor.

Related to the topicRead on and cook along!

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