This sautéed green beans dish is an easy, nutritious side packed with bold garlic and sesame flavors. Lightly crisped in a pan, these green beans make a perfect complement to any meal while staying low in carbs and high in nutrients.
- Total Cooking Time: 10 minutes
- Prep Time: 5 minutes
- Cook Time: 5 minutes
- Servings: 2
Ingredients
- 2 cups fresh green beans, trimmed
- 1 tbsp olive oil or sesame oil
- 2 cloves garlic, minced
- ½ tsp sea salt
- ¼ tsp black pepper
- ½ tsp red pepper flakes (optional, for heat)
- 1 tbsp soy sauce or coconut aminos
- 1 tsp toasted sesame seeds (for garnish)
Instructions
-
Heat the oil:
- In a large skillet over medium-high heat, warm the olive or sesame oil.
-
Sauté the green beans:
- Add the green beans and cook for 3-4 minutes, stirring occasionally, until slightly blistered but still crisp.
-
Add the garlic & seasonings:
- Stir in the minced garlic, salt, black pepper, and red pepper flakes (if using).
- Cook for another minute, stirring frequently, until fragrant.
-
Finish with soy sauce & sesame seeds:
- Drizzle with soy sauce and toss to coat.
- Sprinkle with toasted sesame seeds and serve immediately.
Nutritional Information (per serving)
- Calories: 110
- Protein: 3 g
- Fats: 7 g
- Carbohydrates: 10 g
- Fiber: 4 g
- Sugar: 3 g
Vitamins & Benefits
- Green Beans: High in fiber, vitamin C, and antioxidants for immune support.
- Garlic: Contains natural antibacterial and anti-inflammatory properties.
- Sesame Seeds: A great source of healthy fats and minerals like calcium and magnesium.
Did you know? Sautéing green beans briefly helps retain their bright color and crunch while bringing out their natural sweetness!
Storage Tips
- Refrigerate: Store in an airtight container for up to 3 days.
- Reheat: Warm in a skillet over medium heat or microwave for 30 seconds.
FAQ
Can I use frozen green beans?
Yes! Just thaw and pat dry before cooking to prevent excess moisture.
What can I add for extra flavor?
Try adding a splash of rice vinegar, a sprinkle of crushed peanuts, or a drizzle of honey for a slightly sweet touch.
Can I make this oil-free?
Yes! Use a bit of vegetable broth instead of oil to sauté the beans.
