Runner beans contain vitamins, minerals, fibre and phytochemicals that may help protect the eyes, the cardiovascular system and long term memory function.
They can be steamed, boiled, roasted and eaten raw. If you boil your runners try and use the water in something else, as this will contain a proportion of the veggies goodness.
Recipes
Runner beans & charred leeks with vinaigrette
Runner bean, tomato and tamarind curry
Runner bean chutney – BBC Good Food Website
- 1.2kg runner beans
- 3 large white onionschopped
- 700ml white wine vinegar
- 400g light brown soft sugar
- 1 tbsp ground turmeric
- 1 ½ tbsp mustard seeds
- ½ tbsp English mustard powder
- 1 tbsp nigella seeds
- 65g cornflour
Trim the ends of the beans and gently pull away any stringy bits on the sides. Cut diagonally into ½cm pieces. Bring a large pan of water to the boil and cook the beans for around 3 mins to soften slightly. Drain and plunge into a bowl of iced water, leave to cool for 5 mins, then drain and set aside.
Put the pan back on the hob and cook the onions in 350ml of the vinegar over a medium-low heat for 15 mins to soften, stirring occasionally. Add the sugar and 250ml of the remaining vinegar and cook for 2 mins more.
Combine the turmeric, mustard seeds and powder and nigella seeds with the cornflour, a good pinch of salt and the remaining 100ml vinegar. Mix well, then tip into the onion mixture and stir to combine. Cook for 3 mins to thicken, then add the beans. Bring to the boil, then turn the heat down and simmer for 30 mins, stirring regularly until the beans are tender but have a slight bite and the chutney has thickened slightly. Remove from the heat and decant into sterilised jars.
Will keep sealed in a cool, dry place for up to three months. Once open, keep in the fridge for up to two weeks.
Runner beans & charred leeks with vinaigrette – BBC Good Food Website
- 2 trimmed leeks cleaned and halved
- 400g runner beans topped, tailed and sliced on the diagonal
- 4 tbsp extra virgin olive oil
- 2 anchovy fillets
- pinch of chilli flakes
- 2 tbsp Dijon mustard
- 1 ½ tbsp good-quality red wine vinegar
- ½ tsp golden caster sugar
- 1 tsp finely chopped tarragon leaves
- 1 tsp finely chopped parsley
- 2 spring onions finely sliced
- 2 tbsp pumpkin seeds toasted
Bring a frying pan of salted boiling water to the boil, reduce to a simmer, add the leeks and cover with a cartouche (a piece of baking parchment with a hole in the middle). Cook for 4-5 mins until tender and a deeper green, then remove from the water with a slotted spoon (keeping the water at a simmer) and dry in a clean tea towel.
Add the runner beans to the water, cook for 2-3 mins until tender, then drain and set aside.
Heat a griddle pan over a high heat and toss the leeks in 1/ 2 tbsp olive oil and some seasoning. Griddle for a couple of mins each side until charred. Transfer to a chopping board and slice into lengths the same size as the runner beans.
To make the vinaigrette, pound the anchovy using a pestle and mortar (or whizz in a blender), add the chilli flakes, Dijon, red wine vinegar and sugar and combine. Whisk in the remaining olive oil, season, then stir in the herbs.
Put the runner beans and leeks in a large bowl. Pour over the vinaigrette, toss in the spring onions, then scatter over the seeds.
Runner bean, tomato and tamarind curry – Delicious Magazine Website
- ½ tsp black mustard seeds
- ½ tsp cumin seeds
- ½ tsp coriander seeds
- 2 tbsp vegetable or coconut oil
- 8 curry leaves (see Eco Tip)
- 1 onion, finely chopped
- 3 medium tomatoes
- 1 small green chilli, chopped
- 2 garlic cloves, crushed
- 1 tbsp tamarind paste
- ½ tsp chilli powder
- 225g runner beans
- Rice or flatbreads to serve
Heat a large frying pan over a medium heat, then add the mustard, cumin and coriander seeds. Toast for a minute or two until golden and fragrant, then tip into a pestle and mortar and crush.
Return the pan to the heat and add the oil. Once hot, add the crushed spices, curry leaves and onion with a pinch of salt. Cook over a medium heat for about 8-10 until soft and light golden.
Roughly chop the tomatoes and add these to the pan along with the chilli, garlic, tamarind paste and chilli powder. Cook for about 15 minutes, until the tomatoes have collapsed and reduced into a sticky sauce. Meanwhile, bring a small pan of salted water to the boil. Cut the beans into 3-4cm lengths and boil for 5 minutes until just tender but still with a little bite. Drain the beans, stir into the curry and cook for another 3-5 minutes, then season to taste.
Serve the runner bean curry with rice or chapatis and some extra curry leaves, crisped up in hot oil (if you like).