Nutrition
| Per 100 g | Per 1 oz (28 g) | |
|---|---|---|
| Energy | 404 kcal | 114 kcal |
| Protein | 13.2 g | 3.7 g |
| Fat | 22.4 g | 6.4 g |
| saturated | 18.2 g | 5.2 g |
| Carbohydrate | 27.4 g | 7.8 g |
| sugars | 21 g | 5.9 g |
| Fibre | 17.3 g | 4.9 g |
| Sodium | 1237 mg | 351 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 green beans
- 3/8 cup melted coconut oil
- 3/8 cup soy sauce
- 5/8 teaspoon garlic powder
- 5/8 teaspoon black pepper
Instructions
- Choose beans that snap when bent rather than bending. An old bean is already fibrous, and drying does nothing but concentrate the string running down its side.
- Top and tail them but leave them otherwise whole. A cut bean empties itself into the blanching water, and a hollow bean collapses into a flat ribbon.
- Blanch in a rolling boil for two minutes, in batches small enough not to knock the temperature out of the water. This stops the enzyme that turns stored green beans khaki, which is the entire reason to do it.
- Move them straight into iced water and leave them until they are cold right through. Beans left to cool in air carry on cooking and arrive at the tray already soft.
- Get them properly dry before the oil goes near them. Water and coconut oil will not mix, and oil that beads leaves half the bean bare.
- Combine the melted coconut oil, soy sauce, garlic powder and pepper and turn the beans through it with your hands. Coconut oil sets the instant it meets a cold bean, so work quickly and keep the bowl warm.
- Lay the beans out so none of them cross. Two touching beans dry as one thick bean and stay rubbery at the join.
- Dehydrate at 52 °C for 9 hours. A finished bean breaks with a click instead of folding over, and it wants testing cold, since the coconut oil keeps them feeling soft while warm.
- Jar them for a month in an airtight container. The soy sauce brings salt and salt attracts damp, so if they turn leathery a short spell back in the machine brings the snap back.
