Green beans are an extremely healthy vegetable packed full of nutrients that are perfect for feeding the spleen. Green beans are available year round, with peak season from May-October. They are are low in calories (just 43.75 calories in a whole cup), and an excellent source of vitamin C, vitamin K and manganese. Green beans are also a very good source of the following: dietary fiber, potassium, folate, iron and vitamin A (notably through their concentration of carotenoids including beta-carotene). They are also a good source of magnesium, thiamin, riboflavin, copper, calcium, phosphorus, protein, omega-3 fatty acids and niacin.
Here is a delicious spleen strengthening recipe:
Butternut squash and green bean curry
8 oz butternut squash peeled and chopped into 1 inch cubes
1/2 cup water
8 oz green beans
1 cup canned coconut milk
2 tablespoons olive oil
1/4 teaspoon mustard seeds
1-2 medium green serrano or jalapeno peppers (depending on how spicy you want it)
3 tablespoons coarsely chopped cashews or almonds
Place cubed squash in medium saucepan with water and a pinch of salt and bring to boil over high heat. Lower heat to medium, cover, and steam until squash is tender — about 6 minutes. Remove squash with slotted spoon and then add green beans to the pan. Repeat the process — add more water if needed.
Return squash and green beans to pan and any remaining cooking liquid, Add the coconut milk and a little more salt if necessary. Bring to a boil and immediately turn down the heat to low. Simmer the curry, uncovered, until slightly thickened, about 8 minutes – don’t allow the mixture to boil or it will curdle. Do not stir because squash may start to disintegrate; shake pan if you need to mix ingredients.
Transfer curry to a serving dish.
Make the tadka: Heat the oil in a small skillet or butter warmer over high heat. When the oil begins to smoke, add the mustard seeds, covering the pan with a lid or splatter screen. After the mustard seeds stop sputtering, add the chiles and cashews or almonds and shake the pan over medium heat until the cashews/almonds are lightly toasted and browned.
Pour this over he curry and serve.
Recipe taken from: 5 Spices, 50 Dishes by: Ruta Kahate