Ketogenic Recipes: Green Beans and Sprouts

Green beans and sprouts, both integral parts of the plant-based diet spectrum, offer a variety of nutritional benefits and culinary uses, making them popular among diverse eating habits and cultures around the world. Before delving into specifics about each, it’s important to understand their basic characteristics and nutritional profiles, as well as how they differ from each other in terms of cultivation, culinary use, and health benefits.

Green Beans and Sprouts Recipe

Green Beans and Sprouts

Green beans and sprouts both play a significant role in the plant-based diet spectrum, renowned for their nutritional benefits and versatility in culinary applications worldwide. Green beans, or string beans, come from the unripe fruit and pods of the common bean and can be enjoyed in various forms such as steamed, stir-fried, or baked. They're particularly rich in vitamin C, dietary fiber, folate, and vitamin K, contributing to heart health and improved digestion.

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Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Course Lunch

Cuisine American

Servings 2 people

Calories 689 kcal

Equipment

• 1 pressure cooker

Ingredients

  

• Pepper
• Salt
• 1 Tbsp. Dijon mustard
• 1 Tbsp. Honey
• 1 Tbsp. Olive oil
• 1/2 c. Vegetable stock
• 1 Chopped onion
• 2 c. Brussels sprouts
• 1 c. Green beans

Instructions

 

• With this recipe, you will need to place the vegetable stock and honey into a bowl and then whisk them together.
• Now it is time to take out the pressure cooker and make sure it is cleaned out before adding in the oil and the onion. When the onion is tender, throw in the Dijon mustard, green beans, and Brussels sprouts and mix around.
• Pour your honey on top of the vegetables before sealing the lid to the pressure cooker. This meal is going to need to cook at a high pressure for about five minutes.
• After this time, allow a few minutes to let the pressure out before drizzling on some oil to the vegetables and serving.

Keyword Brussels sprouts, Green beans

Cooking Tips about Green Beans and Sprouts

• Trimming: Begin by washing the green beans in cold water. Trim off the ends with a knife or simply snap them off with your fingers. This step prepares the beans for cooking and ensures they are free from any tough parts.
• Cooking Methods: Green beans can be cooked in various ways:
  • Boiling: To preserve their color and nutrients, boil green beans briefly (blanching) for 3-5 minutes until they are bright green and tender.
  • Steaming: Steaming green beans for about 5 minutes helps retain their crispness and nutritional value.
  • Stir-frying: For a quick and flavorful option, stir-fry green beans with garlic, soy sauce, and a touch of sesame oil until they are tender-crisp.
  • Roasting: Toss green beans with a little olive oil, salt, and pepper, then roast in a 425°F (220°C) oven for 20-25 minutes for a deliciously caramelized side dish.
• Seasoning: Green beans pair well with a variety of seasonings, including lemon zest, almonds, dill, thyme, and Parmesan cheese. Experiment with different combinations to find your favorite.
• Rinsing: Always rinse sprouts thoroughly under cold water before using them to remove any dirt or bacteria. This is particularly important for sprouts grown in water, like bean or alfalfa sprouts.
• Raw: Sprouts are often eaten raw and can be added to salads, sandwiches, and wraps for extra crunch and nutrition. Mixed sprouts salad with lemon vinaigrette is a refreshing and healthy option.
• Cooking: If you prefer cooked sprouts, they can be lightly sautéed or stir-fried for a few minutes. This method works well for larger sprouts like mung bean. Adding them towards the end of the cooking process preserves their crunch and nutrients.
• Sprouting at Home: You can also sprout seeds at home. Soak the seeds overnight, then drain and rinse them. Place them in a jar covered with cheesecloth and rinse several times a day until sprouts form, usually within 3-5 days.

Serving suggestions about Green Beans and Sprouts

Green Beans:

• As a Side Dish: Toss steamed or roasted green beans with almond slivers, a squeeze of lemon, and a sprinkle of sea salt for a simple yet flavorful side.
• In Salads: Cool, blanched green beans cut into bite-sized pieces make a great addition to grain salads or a traditional Niçoise salad, offering a crisp texture and a pop of color.
• Casserole: For a comforting meal, mix green beans with mushroom soup and top with crispy fried onions, then bake until bubbly for a classic green bean casserole.
• With Pasta: Chop green beans and add them to pasta dishes for extra crunch and nutrition. They pair wonderfully with pesto sauce and cherry tomatoes.

Sprouts:

• In Sandwiches and Wraps: Raw sprouts add a crunchy texture and a burst of freshness to sandwiches and wraps. They go particularly well with turkey, cheese, and avocado in a whole grain wrap.
• Salad Toppers: Sprinkle a handful of raw sprouts over your favorite salad for added nutrients. A mixed greens salad with vinaigrette, sprouts, nuts, and feta cheese is a delightful combination.
• Stirred into Soups: Lightly cooked or raw sprouts can be stirred into soups just before serving. This works especially well with Asian-inspired broths and noodle soups, adding texture and a slight bite.
• Sautéed as a Side: For a warm dish, quickly sauté mung bean sprouts with a little bit of garlic, soy sauce, and sesame oil. Serve this as a nutrient-dense side dish that pairs well with grilled meats or tofu.

Top 5 FAQs about Green Beans and Sprouts