Nutrition
| Per 100 g | Per 1 oz (28 g) | |
|---|---|---|
| Energy | 525 kcal | 149 kcal |
| Protein | 10.5 g | 3 g |
| Fat | 43.5 g | 12.3 g |
| saturated | 35.7 g | 10.1 g |
| Carbohydrate | 16.4 g | 4.6 g |
| sugars | 12.4 g | 3.5 g |
| Fibre | 12.1 g | 3.4 g |
| Sodium | 1274 mg | 361 mg |
Estimated from the ingredients, for the finished dried product. Actual values vary with the produce you use and how far you dry it.
Ingredients
- 2.7 kg organic green beans
- 1 1/4 cups coconut oil, melted
- 1 1/2 tablespoons (23 ml) real salt
- 1/4 cup nutritional yeast, (or garlic and onion powder, 1 tsp each)
Instructions
- Frozen beans work as well as fresh here and save you the blanching, since they were blanched before freezing. Thaw them fully first, because melting ice is just more water to take out.
- If you are starting from fresh, give them a short blanch and cool them before anything else. Untreated beans oiled and dried will taste grassy by the second month.
- Melt the coconut oil and pour it over the beans while the bowl is dry and at room temperature. Cold beans set the oil into white flecks that never redistribute.
- Toss fast and keep tossing. Coconut oil goes solid just below room temperature, so you have perhaps a minute to gloss every bean before it turns to paste.
- Scatter the salt and nutritional yeast over the oiled beans rather than into the bowl first. The oil is the glue; dry yeast added to dry beans ends up in the bottom of the bowl.
- Spread them across the trays in a loose single layer, separating any that clumped. A pair stuck together by oil dries as one thick bean.
- Dry at 52 °C for 11 hours, rotating the trays halfway through. This is a big load, and the trays nearest the fan always finish first.
- A cooled bean should shatter when you squeeze it. Anything that squashes and springs back is still soft inside, and soft beans in a container will soften the crisp ones around them.
- Store them airtight and eat them inside a month. Coconut oil and nutritional yeast both taste stale well before a plain dried bean would, which is the price of a bean that tastes of something.
