Natural Foods

Needs a Healthy and Quick Snack? Green Beans with Sesame and Soy Sauce in 10-minutes

With the Autumn season quickly approaching, I’m already thinking of Thanksgiving – a roasted turkey, sweet potatoes, and green bean casserole. As one of the few vegetable staples of the Thanksgiving dinner table, green beans get smothered in creamy, salty sauce and topped with deep-fried onions. Delicious but maybe just a little too rich for a regular meal.

Here’s an easy and fast way to enjoy green beans on the lighter side. After all, they are naturally low in sodium and give a healthy dose of fiber as well as many vitamins and minerals. They are also versatile and can replace or be added in other foods (they taste really good in the Pesto “Pasta” recipe).

To prepare the green beans, rinse them and pick out brown or spotted beans. After rinsing, cut off the tough stem at both sides of the beans (about a centimeter on each side).

Meanwhile, heat up some olive oil over medium heat in a saucepan. Add some minced garlic to your preference and then add the prepared beans. Stir them occasionally while over medium-high heat, allowing just a little bit of char on the beans. They will turn a more vibrant green in a few minutes on the heat.

After about five minutes, they should just start to tenderize. Mix about 1/3 cup of water and a tablespoon of soy sauce and add to the pan. I’ve also used seafood or chicken stock in place of water in the past and the flavor was even better. Cover immediately and allow the beans to steam over medium heat for another five minutes.

Uncover and check for tenderness in the beans. Add salt and pepper to taste. Sprinkle some toasted sesame seeds over them for some added flavor.  Enjoy!

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Categories: Natural Foods

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