Green beans are vegetables with high nutritional value, nice in flavor and texture, and very affordable. They are rich in vitamins A, C, B6, B9, and K, and fiber. They also contain a good amount of calcium, silicon, iron, manganese, potassium, and copper, which makes them important for maintaining strong and healthy bones. It has never been easier to introduce them to your diet – try these quick, easy and healthy green bean recipes!
Here are Three green bean recipes
1. Green Bean Stew
Serve: 4
Preparation: 15 minutes
Soaking: 15 minutes
Cooking: 30 minutes
Ingredients:
- 1 kg green beans
- 1 onion chopped
- 5 cloves garlic
- 1 tsp homemade dry seasoning
- 1 tsp Himalayan salt
- ½ tsp black pepper
- 2 + 1 tbs extra virgin olive oil
- 3 tbs plain flour
Method:
Step 1
Peel an onion and garlic. Put the green beans, onion, and garlic in a medium bowl, add 1 tsp of baking soda, and pour water to cover. Let soak for 15 minutes, rinse and pat dry.
Step 2
Chop the onion and put it in a medium pan. Add olive oil and fry over medium heat stirring occasionally.
Step 3
Trim the green beans, slice them length-wise and cut them in half. When onions are translucent, add the green beans to the pot and stir to combine. Add water to cover and cook over medium heat, stirring occasionally. Add 3 cloves of chopped garlic, stir to combine, cover with a lid and cook another 20 minutes, or until the beans are soft.
Step 4
In a small pot put 1 tablespoon of olive oil and 2 cloves of chopped garlic and fry on medium heat stirring constantly until fragrant. Add the flour, mix with the garlic and reduce the heat. Add some of the liquid from the pan with the beans, stir well for a minute, then pour back into the pan with the beans and stir well to combine. Cook another 2 minutes, then remove from heat.
Serving suggestion:
- Serve with crumbed chicken schnitzel or grilled halloumi slices as a vegetarian option.
2. Green Bean Salad with grilled Tofu
Serves: 4
Preparation: 20 mins + 15 mins soak time
Cooking: 10 mins
Ingredients:
- 1 kg green beans, ends trimmed, cut in half
- 1 onion chopped
- 250 gr tofu grilled
- 1tbs soy sauce
- 2+2 tbs lemon juice
- 1 cup pumpkin seeds roasted
- 1 tsp Himalayan salt
- ½ tsp black pepper
- 2+1 tbs extra virgin olive oil
Method:
Step 1
Cut the tofu into stripes, and place it in a small bowl. Mix 1 tablespoon of soy sauce, 2 tablespoons of lemon juice, ½ teaspoon of black pepper, and 1 tablespoon of olive oil, pour over the tofu, and roll to coat. Set aside to marinate for 15 minutes.
Step 2
Peel the onion, trim the ends of the green beans and cut it in half. Place the onion and green beans in a medium bowl and soak them in a solution of baking soda for 15 minutes.
Step 3
Cook the green beans in a large pan, over medium heat for 5-7 minutes, drain, rinse with cold water, and set aside.
Step 4
Place the tofu in a pan and fry until golden brown on each side.
Step 5
Place the pumpkin seeds in a frying pan and toast them over medium heat until fragrant.
Step 6
Assemble your salad: Add the green beans, tofu, onion, and pumpkin seeds to a large bowl. Add 2 tablespoons of lemon juice, 2 tablespoons of olive oil, and salt to a small bowl and stir to combine. Pour over the salad and mix well to combine.
Tips:
- Prepare the tofu ahead of time and store it in an airtight container in the refrigerator for up to 5 days before preparing this dish.
- You can use sunflower seeds or almonds instead of pumpkin seeds.
3. Healthy Green Bean and garlic salad
Serves: 4
Preparation: 15 mins + 15 mins soaking time
Cooking: 10 mins
Ingredients:
- 1 kg green beans, ends trimmed, cut in half
- 5 cloves of garlic
- 2 tbs extra virgin olive oil
- 1 tsp homemade dry seasoning
- 1 tsp Himalayan salt
- ½ tsp black pepper
- 1 tsp fresh parsley chopped
Method:
Step 1
Cut off the ends of green beans. Cut the beans in half and place them in a large bowl. Add the garlic and parsley and soak in baking soda solution for 15 minutes.
Step 2
Put the green beans in a large pan, cover with filtered water, add dry seasoning and Himalayan salt and cook for 5 minutes. Drain and set aside.
Step 3
Add oil to the pan and heat over medium heat. Add green beans and cook for 5 minutes, then remove from heat and transfer to a serving bowl.
Step 4
Add chopped garlic and black pepper and stir to combine. Top with parsley.
Tips:
- You can cook the green beans ahead of time and store them in an airtight container in the refrigerator for up to 5 days before making this dish.
- Store the leftovers in an airtight container in the refrigerator for up to 5 days.
Try these green bean recipes and don’t forget to share them with your friends!
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➥ DISCLAIMER: This post is not intended to replace medical treatment. The information provided is for educational purposes only and does not constitute medical advice.