Green beans, also known as string beans or snap beans, are not only delicious but also packed with nutrients, making them the perfect side dish to complement any main course. These vibrant green veggies are low in calories and high in fiber, making them a great choice for those looking to maintain a healthy diet. In addition to their low calorie and high fiber content, green beans are also rich in vitamins and minerals. They are a good source of vitamin C, vitamin K, and manganese, and they also contain folate, potassium, and iron. One of the great things about green beans is their versatility. They can be steamed, boiled, sautéed, or roasted, and they pair well with a wide variety of flavors and seasonings. Whether you’re serving them alongside grilled chicken, roasted pork, or a hearty pasta dish, green beans add a fresh and nutritious element to any meal. So next time you’re planning a meal, consider adding green beans to the menu for a healthy and delicious side dish.
Step-by-step: Sautéed sesame green beans
Toast – In a large frying pan over medium heat and toast the sesame seeds for two minutes. Remove from the pan and set aside. Saute – To the same pan, add the oil and garlic. Saute over medium heat. Add the beans and toss them in the oil.
Cover – Add about 2 tbsp of water. Cover the pan and let cook on medium-low for no more than 3 minutes.Pro tip – Any more than three minutes covered will lose the lovely green color of the beans. Optionally you can cook the beans uncovered for longer. Uncover – After three minutes uncover the pan and cook stirring occasionally until the beans are tender. Season – Add salt and pepper to taste. Then add the lemon juice and sesame seeds. Serve – Remove from the heat and out of the pan to stop further cooking.
Tips for Success
Fresh Green Beans: Use fresh green beans for the best flavor and texture. Look for beans that are bright green and firm, without any signs of wilting or browning. Properly Trimmed: Trim the ends of the green beans before cooking to remove any tough or stringy bits. Even Cooking: To ensure even cooking, try to select green beans that are similar in size. This will help them cook at the same rate. Blanching Technique: When blanching the green beans, be sure not to overcook them. They should be bright green and slightly tender, but still crisp. Ice Bath: Immediately transfer the blanched green beans to an ice bath to stop the cooking process. This helps them retain their vibrant green color and crisp texture. Garlic Flavor: For a stronger garlic flavor, you can add more garlic or sauté it for a longer period of time before adding the green beans. Toasted Sesame Seeds: Toast the sesame seeds just until they are fragrant and lightly golden. Be careful not to burn them, as they can quickly become bitter. Seasoning: Taste and adjust the seasoning of the green beans before serving. Add more salt, pepper, or sesame seeds if desired. Serve Immediately: Serve the sesame green beans immediately after cooking for the best flavor and texture.
Creative variations you can try
Spicy Sesame Green Beans: Add a pinch of red pepper flakes or a dash of hot sauce to the garlic and oil mixture for a spicy kick. Sesame Ginger Green Beans: Add grated ginger to the garlic and oil mixture for a flavorful twist. You can also drizzle with a little extra sesame oil before serving for added flavor. Sesame Orange Green Beans: Add a splash of fresh orange juice and some orange zest to the garlic and oil mixture for a citrusy twist. Asian-Inspired Green Beans: Add soy sauce, rice vinegar, and a touch of sugar to the garlic and oil mixture for a savory-sweet flavor profile. Sesame Almond Green Beans: Toast some slivered almonds in a dry skillet until golden brown and sprinkle them over the cooked green beans along with the sesame seeds for added crunch. Sesame Green Bean Salad: Chill the cooked green beans and toss them with a sesame soy dressing, sliced red bell peppers, and chopped scallions for a refreshing salad. Sesame Green Bean Stir-Fry: Stir-fry the green beans with some sliced bell peppers, onions, and your choice of protein (such as chicken, beef, or tofu) for a quick and flavorful meal. Sesame Green Bean Pasta: Toss the cooked green beans with cooked pasta, a little olive oil, some grated Parmesan cheese, and toasted sesame seeds for a simple yet satisfying pasta dish.
Creative ways to serve green beans
Green Bean Salad: Toss blanched green beans with a vinaigrette dressing, cherry tomatoes, red onion, and feta cheese for a refreshing and colorful salad. Green Bean Stir-Fry: Stir-fry green beans with garlic, ginger, soy sauce, and your choice of protein for a quick and flavorful Asian-inspired dish. Green Bean Casserole: Combine green beans with cream of mushroom soup, milk, and crispy fried onions for a classic holiday side dish. Green Bean and Potato Hash: Sauté green beans with diced potatoes, bell peppers, onions, and your favorite seasonings for a hearty and satisfying breakfast or brunch dish. Green Bean and Bacon Bundles: Wrap bundles of sautéed green beans with bacon and secure with toothpicks, then bake until the bacon is crispy for a savory appetizer. Green Bean Pasta: Toss blanched green beans with cooked pasta, pesto sauce, and cherry tomatoes for a simple and flavorful pasta dish.
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Frequently asked questions
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