Blog Diets Vegetarian 7 Vegetarian Green Bean Recipes That Are Healthy And Delicious

7 Vegetarian Green Bean Recipes That Are Healthy And Delicious

Green beans are undoubtedly one of the most popular vegetables. They are not only delicious but also highly nutritious. Green beans are a good source of potassium, B vitamins, and vitamin K. They are also a good source of fiber, manganese, and other nutrients (6). Green beans can be enjoyed in a variety of ways. They can be steamed, boiled, stir-fried, or even roasted. An array of herbs and spices can be used to flavor them. Here are seven healthy and delicious vegetarian green bean recipes that you can try at home!

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1. Garlic Stir Fry Green Beans (5)

This is a simple yet flavorful recipe that can be made in just a few minutes. The garlic-roasted green beans are perfect as a side dish or even as a snack.

Ingredients:

  • 300g green bean, trimmed
  • 2 garlic cloves, sliced
  • 2 tbsp olive oil
  • Salt and black pepper

Instructions:

  1. Pre-boil the green beans in water for 3-4 minutes. Drain, cool with running water, and set them aside
  2. In a large frying pan, heat the olive oil over medium heat.
  3. Add the garlic and fry for a minute or until fragrant.
  4. Add the green beans and fry for 3-5 minutes or until they are tender but still crisp.
  5. Season with salt and black pepper to taste. Serve immediately.

Nutritional info: 50 calories, 2g carbs, 1g protein, 4g fat, 2g fiber

2. Green Beans With Mustard, Lemon, And Mint (8)

Up the ante of your regular green beans with this flavorful recipe. Adding lemon, mustard, and mint gives the dish a refreshing twist.

Ingredients:

  • 400g green bean, trimmed
  • 25g butter
  • Zest and juice 1 lemon
  • 1 tbsp Dijon mustard
  • 3 tbsp chopped mint

Instructions:

  1. Pre-boil the green beans in water for 3-4 minutes. Drain, cool with running water, and set them aside
  2. In a large frying pan, melt the butter over medium heat.
  3. Add the lemon zest and fry for a minute.
  4. Add the green beans and fry for 3-5 minutes or until they are tender but still crisp.
  5. Add the lemon juice, mustard, and mint. Season with salt and black pepper to taste. Serve immediately.
See also
Is Orange Chicken Healthy? The Truth About This Fan Favorite TakeOut

Nutritional info: 52 calories, 2g carbs, 2g protein, 4g fat, 2g fiber, 0.4g salt

Read More: Healthy Pumpkin Pie Recipe That’s Fool-Proof

vegetarian green bean recipes

3. Vegan Green Bean Casserole (15)

This traditional American dish gets a remake using nutritional yeast and vegan margarine instead of the usual dairy products. The result is a creamy and comforting casserole that the whole family will love.

Ingredients:

  • ¼ cup vegan margarine
  • ¼ cup all-purpose flour
  • 1 ½ cups vegetable broth
  • 1 tablespoon tamari
  • ½ teaspoon garlic powder
  • 1 teaspoon onion powder
  • 2 tablespoons vegetable oil
  • ¼ cup nutritional yeast
  • 2 (14-ounce) cans French-style green beans, well-drained
  • 1 (3-ounce) can french-fried onions

Instructions:

  1. Preheat the oven to 350 degrees F (175 degrees C). Grease a 9×13-inch baking dish.
  2. In a small saucepan, melt the vegan margarine over low heat. Stir in flour until well blended. Gradually add vegetable broth, tamari, garlic powder, and onion powder. Cook over low heat, stirring constantly, until thickened.
  3. Whisk in oil and nutritional yeast slowly until well blended.
  4. In the prepared dish, mix green beans and the sauce. Bake for 25 minutes.
  5. Remove from the oven, and sprinkle french-fried onions on top. Bake for an additional 5 minutes, or until the onions are golden brown.

Nutritional info: 374 calories, 35g carbs, 10g protein, 24g fat, 9g fiber, 657 mg sodium

vegetarian green bean recipes

4. Green Bean & Mushroom With Tangy Soy Dressing (7)

This tangy, filling dish is perfect for a light lunch or dinner. It can be made ahead of time and reheated, making it a great option for busy weeknights.

Ingredients:

  • 300g French green beans, trimmed
  • 100g small white mushroom, halved
  • 20g pack of chives, chopped
  • 5 tbsp soy sauce
  • 1 tbsp grated fresh root ginger
  • 1 tbsp honey
  • 1 garlic clove, crushed with a knife
  • 2 tbsp lemon juice
  • 5 tbsp extra-virgin olive oil
See also
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Instructions:

  1. Pre-boil the green beans in water for 3-4 minutes. Drain, cool with running water, and set them aside
  2. In a large frying pan, heat the olive oil over medium heat.
  3. Add the garlic and fry for a minute or until fragrant.
  4. Add the mushrooms and fry for 3-5 minutes or until they are tender.
  5. Add the green bean and fry for 3-5 minutes or until they are tender but still crisp.
  6. In a small bowl, whisk together soy sauce, ginger, honey, lemon juice, and chives. Pour over the vegetables and toss to coat.
  7. Season with salt and black pepper to taste. Serve immediately.

Alternatively:

  1. Prepare a flavorful salad in less than 10 minutes. 
  2. Pre-boil the green beans in water for 3-4 minutes. 
  3. Drain, cool with running water, and set them aside. 
  4. In a large bowl, mix the green beans, mushrooms, chives, soy sauce, ginger, honey, lemon juice, and garlic. Toss to coat. 
  5. Season with salt and black pepper to taste. Serve immediately.

Nutritional info: 112 calories, 5g carbs, 1g protein, 10g fat, 1g fiber, 2.26g salt

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vegetarian green bean recipes

5. Green Bean With Wholegrain Mustard (10)

Wholegrain mustard adds a delicious depth of flavor to this simple side dish.

Ingredients:

  • 500g French bean, trimmed
  • 25g butter
  • 1 shallot, finely chopped
  • 1 tbsp wholegrain mustard
  • 3 tbsp crème fraîche
  • Juice 1 lemon

Instructions:

  1. Pre-boil the green beans in water for 3-4 minutes. Drain, cool with running water, and set them aside.
  2. In a large frying pan, melt the butter over medium heat.
  3. Add the shallot and fry for 2-3 minutes or until softened.
  4. Add the green beans and fry for 3-5 minutes or until tender but still crisp.
  5. Add the wholegrain mustard, crème fraîche, and lemon juice. Toss to coat.
  6. Season with salt and black pepper to taste. Serve immediately.
See also
Pina Colada Overnight Oats: Recipe And Health Benefits

Nutritional info: 82 calories, 3g carbs, 2g protein, 7g fat, 23g fiber, 0.3g salt

6. Vegan Southern Green Bean And Potatoe (16)

This is a vegan version of the classic southern dish, usually made with bacon or ham. It’s a hearty, filling side dish that goes well with just about anything.

Ingredients:

  • 1 tablespoon olive oil
  • 1 small onion, chopped
  • 3 cloves garlic, minced
  • 1 pound baby red potatoes, cut into quarters or halves
  • 1 teaspoon smoked paprika
  • 1 tablespoon Bragg liquid aminos
  • 2 cups vegetable broth, or 2 cups water plus 1 veggie bouillon cube
  • 1 pound green beans, trimmed, fresh, or frozen
  • ¼ teaspoon Cayenne pepper
  • 1 tablespoon non-dairy butter, (optional)
  • `1 teaspoon salt, or to taste

Instructions:

  1. In a large pot or Dutch oven, heat the oil over medium heat.
  2. Add the onion and garlic, and fry for 3-5 minutes or until softened.
  3. Add the potatoes and fry for 5 minutes more.
  4. Stir in the smoked paprika, Bragg liquid aminos, and vegetable broth. Bring to a boil.
  5. Add the green beans and cayenne pepper, and simmer for 10-15 minutes or until the potatoes and green beans are cooked to your liking.
  6. Stir in the non-dairy butter, if using. Season with salt and black pepper to taste. Serve immediately.

Nutritional info: 232 calories, 45g carbs, 6g protein, 4g fat

Read More: Cabbage Rolls Recipe For A Hearty Family Dinner

vegetarian green bean recipes

7. Green Beans With Tomato And Feta (9)

This simple side dish is flavorful and refreshing. Throw together this healthy dish in under 15 minutes!

Ingredients:

  • 300g green beans, trimmed
  • 6 large tomatoes, roughly chopped
  • 100g feta, cubed
  • 1 tbsp olive oil
  • 1 tbsp chopped fresh oregano

Instructions:

  1. Pre-boil the green beans in water for 3-4 minutes. Drain, cool with running water, and set them aside.
  2. In a large bowl, mix the green beans, tomatoes, feta, olive oil, and oregano.
  3. Season with salt and black pepper to taste. Serve immediately.
See also
Easy Asian Food Recipes That Are Better Than Takeout

Nutritional info: 139 calories, 8g carbs, 1g protein, 9g fat, 4g fiber, 1g salt

Are Green Beans Good For You?

We’ve seen that green beans are a versatile vegetable which can be used in a variety of dishes, from soups and stews to casseroles and stir-fries. 

But green beans are more than just a delicious addition to your meals; they’re also loaded with nutrients that can have a positive impact on your health. 

Here are six reasons why you should make green beans a part of your diet.

Green Beans Are A Good Source Of Fiber

Fiber is an important nutrient that helps to keep your digestive system healthy and regular. It also helps to keep you feeling full after eating, which can aid in weight loss or weight management (11).

Green beans are a good source of both soluble and insoluble fiber. 

Soluble fiber dissolves in water and forms a gel-like substance, while insoluble fiber does not dissolve in water and helps to add bulk to your stool. Both types of fiber are important for maintaining a healthy digestive system (3).

Green Beans Are Low In Calories

If you’re watching your waistline, green beans are a great choice due to their low-calorie content. One cup of raw green beans contains only 31 calories, making them a great addition to weight loss or weight maintenance diets (1).

Green Beans Are A Good Source Of Vitamins And Minerals

Green beans are good sources of several vitamins and minerals including B vitamins, which are involved in energy production, vitamin K, which is important for blood clotting and bone health, and potassium, which is involved in nerve and muscle function and helps maintain fluid and electrolyte balance in the body. Green beans are also a great source of lutein and zeaxanthin, which are carotenoids that can help protect eye health.

See also
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vegetarian green bean recipes

Green Beans Contain Chlorophyll

Chlorophyll is the pigment that gives plants their green coloration. It’s also thought to have some health benefits, including the possible ability to fight inflammation (13).

Green Beans May Improve Blood Sugar Control

Green beans contain carbohydrates, but they have a low glycemic index (GI). 

Foods with a low GI tend to cause slower, steadier rises in blood sugar levels after eating compared to foods with a high GI (12). For this reason, green beans may be a good choice for people with diabetes or prediabetes who need to manage their blood sugar levels.

Green Beans May Boost Heart Health

Eating a diet rich in fruits and vegetables (which can include green beans) has been linked with better blood lipid profiles and improved blood pressure control—two factors that play an important role in heart health. Eating them often might help reduce your risk of developing heart disease, the leading cause of death worldwide (2). 

From lowering cholesterol levels to improving blood pressure control, boosting your veggie intake by incorporating green beans into your diet may help support heart health in several ways.

Conclusion

Green Beans Are Good For You! Adding green beans to your diet offers numerous potential health benefits due to their nutrient content. 

From supporting a healthy digestive system and improving blood sugar control to boosting heart health, there are many reasons why you should make these delicious vegetables a part of your regular diet! Try one of the seven recipes above to get started.

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DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. Calories in Green Beans Raw (n.d., nutritionix.com)
  2. Cardiovascular diseases (CVDs) (2021, who.int)
  3. Dietary Fiber, Gut Microbiota, and Metabolic Regulation—Current Status in Human Randomized Trials (2020, mdpi.com)
  4. Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials (2014, ncbi.nlm.nih.gov)
  5. Garlicky green beans recipe (n.d., bbcgoodfood.com)
  6. Green Beans (2020, sciencedirect.com)
  7. Green beans & mushrooms with tangy soy dressing recipe (n.d., bbcgoodfood.com)
  8. Green beans with mustard, lemon & mint recipe (n.d., bbcgoodfood.com)
  9. Green beans with tomato & feta recipe (n.d., bbcgoodfood.com)
  10. Green beans with wholegrain mustard recipe (n.d., bbcgoodfood.com)
  11. Health benefits of dietary fiber (2009, academic.oup.com)
  12. Low-glycemic index diets as an intervention for diabetes: a systematic review and meta-analysis (2019, academic.oup.com)
  13. Medicinal Uses of Chlorophyll: A Critical Overview (2011, researchgate.net)
  14. Role of Vitamin A in the Immune System (2018, mdpi.com)
  15. Vegan Green Bean Casserole Recipe (2022, thespruceeats.com)
  16. Vegan Southern Green Beans and Potatoes (2020, healthiersteps.com)
  17. Vitamin C in Disease Prevention and Cure: An Overview (2013, ncbi.nlm.nih.gov)
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