Fried green beans

Captivating sautéed green beans with garlic sauce

Sautéed green beans are a simple yet flavorful dish that can bring a touch of freshness to your lunch or dinner table. This classic recipe combines the crunchy texture of green beans with the enticing flavors of onion and garlic, creating a dish that is not only tasty but also healthy. Perfect for days when you want to enjoy a quick and nutritious meal, this sautéed green bean recipe is a true feast for the senses.

Preparation time: 10 minutes
Cooking time: 15 minutes
Total time: 25 minutes
Servings: 4

Ingredients:
- 500 g fresh green beans
- 1 medium onion
- 1/2 cup (approximately 120 ml) vegetable broth
- Salt, to taste
- Pepper, to taste
- 3-4 tablespoons olive oil or sunflower oil
- For garlic sauce: 3-4 garlic cloves, 1 tablespoon water, salt

Step-by-step preparation:

1. Preparing the beans: Start by washing the green beans thoroughly under cold running water. Trim the ends and, if necessary, cut them into pieces about 5-7 cm long. This will make them easier to eat and help with even cooking.

2. Boiling the beans: In a large pot, add water and a pinch of salt. Bring it to a boil over medium heat. Once the water starts boiling, add the green beans and let them boil for 5-7 minutes until they become slightly tender but still crunchy. It is important not to overcook them to preserve their texture and vibrant color.

3. Preparing the onion: While the beans are boiling, peel and finely chop the onion. In a large skillet, add the oil and heat it over medium heat. Add the onion and sauté for 3-4 minutes until it becomes soft and slightly golden. This will add a delicious flavor to the dish.

4. Mixing the ingredients: When the beans are boiled, drain them well and add them to the sautéed onion. Gently mix to combine the ingredients. Add the vegetable broth to the skillet, stirring continuously, and let everything simmer together for another 2-3 minutes. This step helps to blend the flavors and create a moist texture, but not too dry.

5. Preparing the garlic sauce: In a mortar or using a pestle, crush the garlic cloves with a little salt and one tablespoon of water until you obtain a fine paste. This garlic sauce will add a spicy and aromatic note to the beans.

6. Finalizing the dish: Turn off the heat and add the garlic sauce to the skillet, mixing well to evenly distribute the flavors. Taste and adjust with salt and pepper as desired.

7. Serving: Serve the sautéed green beans warm, either as a side dish or as a main course, alongside a serving of polenta or a juicy steak. These sautéed beans can be drizzled with a little lemon juice for an extra touch of freshness.

Useful tips:
- If you want to add a touch of originality to this recipe, you can add some slices of bell pepper or grated carrot when sautéing the onion.
- The beans can also be frozen, so you can prepare a larger portion and save them for a tasty day in the future.
- This dish pairs wonderfully with a fresh salad or Greek yogurt, which will balance the intense flavors of the garlic sauce.

Nutritional benefits:
Green beans are rich in vitamins, minerals, and fiber, contributing to a healthy diet. They are an excellent source of vitamin C, vitamin K, and folate, and have a low calorie content, making them ideal for a balanced diet.

Frequently asked questions:
1. Can I use frozen green beans? Yes, but it is recommended to thaw them before cooking for better texture.
2. How can I make the garlic sauce less intense? You can reduce the amount of garlic or add a little yogurt to mellow the flavors.
3. What are the possible variations of this recipe? You can add other vegetables, such as carrots or zucchini, or experiment with different types of oil to achieve diverse flavors.

This sautéed green bean recipe is perfect for anyone looking to enjoy a simple, healthy, and flavorful dish. Whether you serve it as a side or as a main course, sautéed green beans with garlic sauce are a true delight! Enjoy them with your loved ones and savor every bite!