Healthy Green Bean Recipes for Your Wellness Journey

Looking for ways to incorporate healthier options into your diet? Look no further than green beans! This versatile vegetable is a great source of vitamins and minerals, and can be incorporated into a variety of dishes. Want to avoid the typical canned green beans and try something new? Check out these green bean recipes that not only taste good, but are also healthy for you!

The Benefits of Green Beans for Your Health

Green beans, also known as string beans or snap beans, are a popular vegetable in many cuisines around the world. With their crisp texture and mild flavor, they are a versatile ingredient that can be incorporated into a variety of dishes. But did you know that green beans also come with a host of health benefits?

Improved Heart Health

Eating green beans regularly can help improve heart health due to their high levels of flavonoids and antioxidants. These compounds have been shown to reduce inflammation and lower the risk of heart disease. Green beans are also rich in fiber, which can help to lower cholesterol levels and improve blood pressure.

To incorporate green beans into your diet for improved heart health, try adding them to salads, stir-fries, or pasta dishes. You can also roast them in the oven with a drizzle of olive oil and your favorite seasonings for a tasty and heart-healthy side dish.

Promoting Digestion

Green beans are packed with fiber, which can help promote healthy digestion and prevent constipation. They are also rich in water, which can help soften stool and ease bowel movements.

To reap the digestive benefits of green beans, try incorporating them into soups or stews, or simply steam them and serve them as a side dish. You can also add them to your favorite veggie-packed smoothie for a quick and easy way to boost your fiber intake.

Essential Vitamins and Minerals

Green beans are a great source of many essential vitamins and minerals, including vitamin C, vitamin K, and folate. Vitamin C is a powerful antioxidant that can help to boost immunity and protect against disease. Vitamin K is important for maintaining strong bones and healthy blood clotting, while folate is essential for healthy fetal development and may also help to reduce the risk of certain types of cancer.

Vitamin C (per 100g)	Vitamin K (per 100g)	Folate (per 100g)
16% of daily recommended intake	15% of daily recommended intake	10% of daily recommended intake

To make the most of the nutritional benefits of green beans, try incorporating them into your meals in a variety of ways. Add them to your morning omelet, toss them into a salad for lunch, or roast them alongside your favorite protein for a quick and easy dinner.

With their many health benefits and delicious flavor, green beans are a great choice for anyone looking to eat a healthy and balanced diet.

Healthy Green Bean Casserole Recipes

Green bean casserole is a classic dish made from green beans, cream of mushroom soup, and French fried onions. However, the traditional recipe is not very healthy due to the high sodium, fat, and calorie content. Luckily, there are many ways to make this favorite dish healthier without sacrificing flavor. By using fresh ingredients and making some substitutions, you can create a healthier version of green bean casserole that everyone will love.

Healthy Green Bean Casserole with Whole Wheat Breadcrumbs

This healthy green bean casserole is made with fresh green beans, whole wheat breadcrumbs, and low-fat dairy products. It is a delicious and nutritious alternative to the traditional recipe.

• Ingredients:
• 1 pound fresh green beans, trimmed and halved
• 1 tablespoon olive oil
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1/2 cup low-sodium chicken or vegetable broth
• 1 tablespoon cornstarch
• 1/2 cup low-fat milk
• 1/2 cup whole wheat breadcrumbs
• 1/4 cup grated parmesan cheese
• Directions:

1. Preheat oven to 375°F.
2. In a large skillet, heat olive oil over medium heat. Add onion and garlic and cook until softened, about 5 minutes.
3. Add green beans and chicken or vegetable broth and bring to a simmer. Cover and cook for 10 minutes or until green beans are tender.
4. Mix cornstarch with milk in a small bowl. Add to green bean mixture and stir until thickened, about 2 minutes.
5. Transfer the mixture to a 9×13 inch baking dish. Top with breadcrumbs and parmesan cheese.
6. Bake for 20-25 minutes or until bubbly and golden brown.

Healthy Green Bean Casserole with Almond Flour Topping

This healthy green bean casserole is made with almond flour topping instead of fried onions. It is also gluten-free and dairy-free, making it a great option for those with dietary restrictions.

• Ingredients:
• 1 pound fresh green beans, trimmed and halved
• 1 tablespoon olive oil
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1/2 cup low-sodium chicken or vegetable broth
• 1 tablespoon cornstarch
• 1/2 cup unsweetened almond milk
• 1/2 cup almond flour
• 1 tablespoon nutritional yeast
• 1/2 teaspoon paprika
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• Salt and pepper, to taste
• Directions:

1. Preheat oven to 375°F.
2. In a large skillet, heat olive oil over medium heat. Add onion and garlic and cook until softened, about 5 minutes.
3. Add green beans and chicken or vegetable broth and bring to a simmer. Cover and cook for 10 minutes or until green beans are tender.
4. Mix cornstarch with almond milk in a small bowl. Add to green bean mixture and stir until thickened, about 2 minutes.
5. Transfer the mixture to a 9×13 inch baking dish.
6. In a small bowl, mix together almond flour, nutritional yeast, paprika, garlic powder, onion powder, salt, and pepper. Sprinkle the almond flour mixture over the green bean mixture.
7. Bake for 20-25 minutes or until bubbly and golden brown.

These healthy green bean casserole recipes are perfect for your next family gathering or holiday meal. They are easy to make and taste delicious. Try them out and see for yourself how delicious healthy eating can be.

Low-Carb Green Bean Recipes

Green beans are naturally low in carbs and can be incorporated into a variety of low-carb recipes, such as stir-fries, salads, and roasted vegetable dishes. They are also a good source of fiber and vitamins A, C, and K. Here are three low-carb green bean recipes to try:

Green Bean and Almond Salad

This green bean salad is perfect for a light lunch or as a side dish. To make it, blanch 2 cups of trimmed green beans in boiling salted water for 2-3 minutes, until crisp-tender. Drain and rinse under cold water to stop the cooking process. In a small bowl, whisk together 2 tablespoons of olive oil, 1 tablespoon of apple cider vinegar, 1 teaspoon of Dijon mustard, and salt and black pepper to taste. Toss the green beans with the dressing and 1/4 cup of chopped almonds. Serve chilled.

Green Bean Stir-Fry with Chicken and Cashews

This stir-fry is a delicious and easy way to add more green beans to your diet. Start by heating 1 tablespoon of vegetable oil in a wok or large skillet over high heat. Add 1 pound of sliced chicken breast and stir-fry until browned and cooked through, about 5-6 minutes. Remove the chicken from the pan and set aside. Add another tablespoon of oil to the same pan and stir-fry 2 cups of trimmed green beans for 2-3 minutes, until crisp-tender. Add 1/4 cup of chopped cashews and stir-fry for another minute. Return the chicken to the pan and stir to combine. In a small bowl, whisk together 2 tablespoons of soy sauce, 2 tablespoons of oyster sauce, 1 tablespoon of rice vinegar, and 1 tablespoon of honey. Pour the sauce over the stir-fry and toss to coat. Serve hot over brown rice or quinoa, if desired.

Crispy Roasted Green Beans

Rather than steaming or boiling green beans, try roasting them for a crispy, caramelized flavor. Preheat your oven to 425°F. Line a baking sheet with parchment paper. Place 2 cups of trimmed green beans in a single layer on the baking sheet. Drizzle with 1 tablespoon of olive oil and sprinkle with salt and black pepper to taste. Toss to coat evenly. Roast for 15-20 minutes, flipping halfway through, until golden brown and tender. Serve hot as a side dish or snack.

Green Bean Recipes for Vegans and Vegetarians

Green beans are a versatile and nutritious vegetable that can be added to a wide variety of vegan and vegetarian dishes. They are low in calories but high in fiber, vitamins, and minerals, making them an excellent choice for anyone looking to add more healthy veggies to their diet. Here are four delicious and easy recipes that feature green beans as a star ingredient.

Green Bean Casserole

This classic casserole has been a staple at Thanksgiving dinners for generations, but it’s also a delicious and comforting meal any time of year. To make it vegan, simply swap out the cream of mushroom soup for a vegan version.

• 1 lb fresh green beans, trimmed and halved
• 1 can cream of mushroom soup (vegan, if desired)
• 1 cup non-dairy milk
• 1/2 cup fried onions
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp salt
• 1/4 tsp black pepper

Preheat your oven to 350°F. In a large bowl, mix together the soup, milk, garlic powder, onion powder, salt, and pepper. Add the green beans and stir to combine. Transfer the mixture to a 2-quart baking dish and top with the fried onions. Bake for 25-30 minutes, or until the edges are bubbly and the onions are golden brown.

Green Bean and Quinoa Salad

This hearty salad is packed with protein and flavor, thanks to the addition of quinoa, chickpeas, and a zesty lemon vinaigrette. It’s perfect for a light lunch or as a side dish at dinner.

• 1 cup quinoa
• 2 cups vegetable broth
• 1 lb fresh green beans, trimmed and halved
• 1 can chickpeas, drained and rinsed
• 1/4 cup chopped fresh parsley
• 1/4 cup lemon juice
• 1/4 cup olive oil
• 1 tsp Dijon mustard
• 1 tsp honey
• 1/2 tsp salt
• 1/4 tsp black pepper

Rinse the quinoa in a fine mesh strainer and transfer to a medium saucepan. Add the vegetable broth and bring to a boil. Lower the heat and simmer, covered, for about 15 minutes or until the quinoa is tender and the liquid is absorbed. Set aside to cool.

Bring a pot of salted water to a boil. Add the green beans and cook for 3-4 minutes, or until they are crisp-tender. Drain and rinse under cold water.

In a small bowl, whisk together the lemon juice, olive oil, mustard, honey, salt, and pepper to make the vinaigrette. In a large bowl, combine the quinoa, green beans, chickpeas, parsley, and vinaigrette. Toss to combine. Serve chilled or at room temperature.

Green Bean and Mushroom Stir-Fry

This simple stir-fry is packed with flavor and is a great way to use up any leftover veggies in your fridge. Serve it over rice or noodles for a complete and satisfying meal.

• 1 lb fresh green beans, trimmed and halved
• 8 oz mushrooms, sliced
• 1 onion, sliced
• 2 cloves garlic, minced
• 1/4 cup soy sauce
• 1/4 cup vegetable broth
• 1 tbsp cornstarch
• 1 tbsp oil (olive, canola, or vegetable)

In a small bowl, whisk together the soy sauce, vegetable broth, and cornstarch to make a slurry. Set aside.

Heat the oil in a large skillet over medium-high heat. Add the onion and cook for 1-2 minutes, or until it begins to soften. Add the garlic and cook for another 30 seconds. Add the green beans and mushrooms and stir to combine.

Pour the soy sauce mixture over the vegetables and stir to coat. Cook for 2-3 minutes, or until the sauce has thickened and the vegetables are crisp-tender.

Green Bean Soup

This nourishing soup is perfect for a chilly day and is a great way to use up any leftover veggies in your fridge. Serve it with a side salad or a slice of crusty bread for a complete and satisfying meal.

• 1 lb fresh green beans, trimmed and halved
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 can diced tomatoes
• 1/2 tsp dried oregano
• 1/2 tsp dried basil
• 1/2 tsp salt
• 1/4 tsp black pepper

Heat a large pot over medium-high heat. Add the onion and cook for 1-2 minutes, or until it begins to soften. Add the garlic and cook for another 30 seconds. Add the green beans and stir to combine.

Add the vegetable broth, diced tomatoes (and their juices), oregano, basil, salt, and pepper. Bring to a boil, then lower the heat and simmer for 15-20 minutes, or until the green beans are tender. Use an immersion blender or transfer the soup to a blender and blend until smooth. Serve hot.

Quick and Easy Green Bean Side Dish Recipes

Green beans are a fantastic option when it comes to healthy vegetable choices. Not only are they packed with fiber, vitamins, and minerals, but they are also incredibly versatile and can be cooked quickly and easily using a variety of methods. Here are five delicious and nutritious green bean side dish recipes that are sure to please.

Sautéed Green Beans with Almonds

This recipe is a classic and never disappoints. Simply sauté green beans in olive oil with garlic and red pepper flakes until tender. Season with salt and pepper, then toss with toasted almonds for an added crunch. For an extra burst of flavor, add lemon juice or zest to taste.

Roasted Green Beans with Parmesan

Roasting green beans brings out their natural sweetness and gives them a slightly crisp texture. Toss them with olive oil, garlic, and grated Parmesan cheese before placing them on a baking sheet. Roast in the oven until golden brown and tender. Serve hot or at room temperature for a delicious side dish.

Green Bean Salad with Lemon Dressing

This salad is incredibly refreshing and perfect for a warm summer day. Blanched green beans are tossed with a simple lemon dressing made with olive oil, Dijon mustard, and fresh lemon juice. Add sliced cherry tomatoes, red onion, and crumbled feta cheese for an extra burst of flavor and color.

Steamed Green Beans with Sesame Oil and Soy Sauce

Steaming green beans with sesame oil and soy sauce is a simple but flavorful way to prepare them. Simply steam green beans until they are tender, then toss them with a mixture of sesame oil, soy sauce, honey, and red pepper flakes. Garnish with sesame seeds and chopped cilantro for an added pop of flavor.

Green Bean and Potato Casserole

Ingredients	Directions	Nutrition Facts
1 lb. green beans, trimmed 4 medium potatoes, thinly sliced 1 large onion, thinly sliced 2 cloves garlic, minced 1 cup nonfat Greek yogurt 1/4 cup grated Parmesan cheese 1/2 tsp. paprika Salt and pepper, to taste	Preheat oven to 375°F. Steam green beans until they are tender-crisp. In a separate skillet, sauté sliced potatoes, onions, and garlic until potatoes are golden brown and onions are caramelized. In a mixing bowl, combine Greek yogurt, Parmesan cheese, paprika, salt, and pepper. In a casserole dish, layer half the potato mixture at the bottom, followed by half the green beans. Add a layer of the Greek yogurt mixture, then repeat with the remaining potato and green bean layers, and finally, top with the remaining Greek yogurt mixture. Bake for 30-40 minutes or until the casserole is golden brown and bubbly.	Serving Size: 1/6 of recipe Calories: 150 Total Fat: 2g Saturated Fat: 1g Cholesterol: 5mg Sodium: 130mg Total Carbohydrates: 21g Dietary Fiber: 3g Sugar: 3g Protein: 11g

This dish is a great option when you’re looking for something a little heartier. Thinly sliced potatoes and onions are sautéed until golden brown, then layered in a casserole dish with steamed green beans and a tangy Greek yogurt mixture. Bake in the oven until golden brown and bubbly for a satisfying side dish or vegetarian main course.

Green beans are a healthy and delicious addition to any meal. Whether you’re sautéing, roasting, steaming, or baking, there are countless ways to enjoy this versatile vegetable. Try one of these five recipes to add some variety to your next meal.

FAQs about Green Bean Recipes

Green beans are a versatile, nutritious, and delicious vegetable that can be cooked in many ways. Here are some frequently asked questions about green bean recipes:

What are the best seasonings to use when cooking green beans?

Green beans have a mild flavor that goes well with a variety of seasonings. Some popular options include:

• Garlic and herb seasoning
• Lemon pepper seasoning
• Balsamic vinegar
• Soy sauce
• Butter and fresh herbs like thyme or rosemary

How long should I cook green beans?

The cooking time for green beans depends on the method you are using and the texture you want to achieve. Here are some general guidelines:

• Boiling: 4-6 minutes for tender-crisp, 8-10 minutes for soft
• Steaming: 5-7 minutes for tender-crisp, 10-12 minutes for soft
• Sautéing: 4-6 minutes for tender-crisp, 8-10 minutes for soft
• Oven-roasting: 15-25 minutes at 400°F for tender-crisp, 30-40 minutes for soft

Can I freeze green beans for later use in recipes?

Yes, you can freeze green beans for up to 8 months. To freeze green beans, follow these steps:

1. Wash and trim the beans.
2. Blanch them in boiling water for 2-3 minutes, then drain and immerse in ice water to stop the cooking process.
3. Dry the beans thoroughly and pack them in airtight containers or freezer bags.

What are some other vegetables that pair well with green beans in recipes?

Green beans can be combined with many other vegetables to create colorful and flavorful dishes. Here are some ideas:

Vegetable	Best cooking method	Seasonings
Carrots	Roasting	Honey and thyme
Tomatoes	Sautéing	Basil and garlic
Peppers	Stir-frying	Sesame oil and soy sauce
Onions	Baking	Balsamic vinegar and rosemary

Can I use canned green beans in recipes instead of fresh?

Yes, you can use canned green beans in most recipes that call for fresh green beans. However, keep in mind that canned green beans are already cooked and may have a softer texture than fresh. Also, check the sodium content on the label and rinse the beans before using to remove excess salt.

Thanks for Checking Out These Delicious and Nutritious Green Bean Recipes!

We hope you found some new inspiration to incorporate this nutritious veggie into your meals. Remember, eating healthy doesn’t have to be bland or boring! With the right ingredients and recipes, you can enjoy delicious and satisfying dishes that fuel your body and taste amazing. Don’t forget to come back and explore more healthy food ideas in the future. Happy cooking!