Lenten beans

Vegan Green Beans with Leeks and Flavorful Sauce

When it comes to delicious and healthy dishes, the recipe for vegan green beans with leeks and garlic is definitely one worth trying. This simple and quick recipe will not only delight you with its taste but will also bring a touch of joy and warmth in every bite. Perfect for vegan meals or simply for those days when you want to enjoy a light meal, this is an excellent choice.

Preparation time: 10 minutes
Cooking time: 15 minutes
Total: 25 minutes
Number of servings: 4

Ingredients:
- 3 tablespoons of oil (preferably olive oil for a richer taste)
- ½ leek or a medium onion
- 1 can of green beans (or frozen green beans)
- 1 tablespoon of hot sauce (optional, for an extra flavor kick)
- 2 tablespoons of ketchup (or tomato paste, if you prefer a more intense taste)
- 3-4 cloves of garlic
- A handful of fresh parsley
- Salt and pepper to taste

Step-by-step preparation:

1. Preparing the ingredients: Start by washing the leek well and slicing it into thin rounds. If using onion, chop it into small cubes. Peel and crush the garlic. Make sure you have all the ingredients ready for a smooth cooking process.

2. Sautéing the leek: In a large frying pan, add the 3 tablespoons of oil and heat it well over medium heat. Once the oil is hot, add the sliced leek (or onion) and sauté for about 5-7 minutes until it becomes translucent and the aromas start to release. Stir occasionally to prevent burning.

3. Adding the green beans: After the leek is ready, add the green beans to the pan. If using frozen green beans, there is no need to thaw them beforehand. Mix the ingredients well and let them simmer together for 10 minutes. This step will allow the green beans to absorb the flavors of the leek.

4. Seasoning: After 10 minutes, add the hot sauce, ketchup (or tomato paste), and season with salt and pepper to taste. Continue cooking for another 5 minutes, stirring occasionally, until the sauce starts to reduce and thicken.

5. Finishing the dish: Finally, add the crushed garlic and chopped fresh parsley, mix well, and cover the pan for 1 minute. This step will allow the flavors to blend perfectly and the garlic to release its unmistakable aroma.

6. Serving: Serve the green beans hot, alongside a portion of steaming polenta or with a slice of fresh bread. This dish is even more delicious with a garlic sauce on top for those who want an even stronger flavor.

Practical tips:
- For a richer taste: You can also add some halved cherry tomatoes at the end of cooking for an extra touch of freshness and color.
- Vegan option: This recipe is completely vegan, but if you want a heartier version, you can add some slices of fried tofu or mushrooms during the sautéing.
- Flavor combinations: Experiment with different herbs, such as dill or thyme, to give a personalized touch to this simple dish.

Nutritional benefits:
Green beans are rich in fiber, vitamins A, C, and K, providing a boost of nutrients necessary for health. Garlic, besides its unmistakable aroma, has antibacterial and anti-inflammatory properties. This recipe is not only tasty but also beneficial for the body.

Frequently asked questions:
- Can I use fresh green beans?: Absolutely! Fresh green beans add an even more pleasant taste and texture. Cook them for 5-7 minutes in boiling water before adding them to the pan.
- What other side dishes go well?: Besides polenta or bread, this dish pairs excellently with a fresh salad or a serving of rice.
- How can I store leftover green beans?: You can store the leftovers in an airtight container in the fridge for 2-3 days. Reheat them in the oven or in the pan to regain their texture.

Personal story:
I fondly remember the summer days when my mother would prepare this simple yet flavorful recipe. The aroma of sautéed leeks in oil would make me run to the kitchen, and the smell of garlic would bring a smile to my face. This dish not only reminds me of my childhood but also of the joy of eating healthily without sacrificing taste.

In conclusion, vegan green beans with leeks are a fantastic choice for any meal, bringing a perfect balance between health and flavor. I invite you to prepare them and enjoy every bite!