Nutrition
| Per 100 g | Per 1 oz (28 g) | |
|---|---|---|
| Energy | 420 kcal | 119 kcal |
| Protein | 12.4 g | 3.5 g |
| Fat | 24.1 g | 6.8 g |
| saturated | 19.2 g | 5.4 g |
| Carbohydrate | 27.7 g | 7.9 g |
| sugars | 21.9 g | 6.2 g |
| Fibre | 18.5 g | 5.3 g |
| Sodium | 43 mg | 12 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
- 1 1/4 teaspoons chilli powder
- 1 1/4 teaspoons cumin
- 5/8 teaspoon each paprika, onion powder, garlic powder, salt and pepper
Instructions
- Buy the beans as fresh as you can and use them that day. There is no soy sauce and no sugar in this list to hide behind, so whatever the bean tastes like is what the snack tastes like.
- Trim the stem ends and leave the tails on. The tail is thin, finishes first, and gives you something to hold on to.
- Cut the longer beans in half on a diagonal. A full-length bean will not sit on a tray without curving, and a curved bean touches its neighbours at both ends.
- Put them briefly through boiling water and then into cold water straight away. Untreated green beans go a dull olive in storage, and once that colour has gone it does not return.
- Shake them dry in a colander and then leave them a few minutes longer. Surface water thins the oil and sends the chilli powder sliding off in the bowl.
- Mix the melted coconut oil with the chilli powder, cumin, paprika, onion and garlic powders, salt and pepper, and add it in two goes. Half, toss, then the rest — it distributes far better than a single pour.
- Load the trays lightly. Every bean wants air on all sides, and a crammed tray costs more time than the second tray would have.
- Dehydrate at 52 °C for 9 hours. A finished bean is rigid end to end and breaks rather than bending; one that gives in the middle has a damp core behind a dry skin.
- They hold a month in a sealed jar kept out of the light. Chilli powder bleaches in daylight, and a jar on the counter loses its colour well before the beans lose their crunch.
