Sauteed green beans with garlic have been a go-to dish for me for a few months now. I just love how crunchy and nutritious they are but I’ve been finding it difficult to pair them with any other foods. I feel like some of the most amazing recipes are born from an empty fridge, so this is how I came up with this one. A day before my grocery shopping was due, all I had in the fridge were some green beans, a few carrots and some quinoa in my cupboard, so I didn’t have much choice but to get creative.
The three key ingredients here are the teriyaki sauce, ginger and garlic. The dark, bold teriyaki sauce gives this dish an amazing taste, due to its savoury-sweet-salty flavour. The ginger adds tanginess and freshness while the garlic gives this dish a powerful, pungent flavour. But the best thing about this recipe is how nutritious it is. The quinoa is gluten free and perfect for people with gluten intolerance, plus it’s very high in fiber, amino acids and protein, while it has a low glycemic index, which is good for blood sugar control. Green beans are a good source of vitamin K which is important for bone health; and also vitamin C, folate and dietary fibre. Carrots are well-known for eye health due to their high beta-carotene content. So what’s not to like?
In this recipe, the carrots have the best texture when peeled – you can use the same peeler you use to peel the skin off. The sesame oil in this recipe is used to add a bit more kick to the quinoa which can otherwise be quite bland, but you only need a 2-3 drops as the flavour of the sesame oil can get overpowering. So let’s start 🙂
Prep time: 10-15 min
Cook time: 25-30 min
Yields: 2 portions
- 200-250 gr Green Beans
- 4 medium carrots
- 1/2 cup white quinoa
- 2 cloves of garlic (peeled and crushed)
- 2 cm piece of ginger (peeled and crushed)
- 8 tbsp Teriyaki sauce
- 2-3 drops Sesame Oil
- 2 tbsp olive oil
- Sea salt, Paprika & Oregano to season
Green Beans & Carrots
- Start by peeling the carrots and cutting both ends off the green beans
- Add 2 tbsp of olive oil to a frying pan, let it heat for a couple of minutes and then add the green beans. Sautee the green beans for about 5 minutes at medium heat &covered with a lid until they get softer.
- Now mix in the carrots and sautee for 5 more minutes
- Once the green beans and carrots are slightly cooked, mix in the teriyaki sauce, crushed garlic & ginger and let them simmer for about 10 minutes over medium heat and covered with a lid. Get ready to be blown away by all the aromas.
- The green beans and carrots are ready once most of the liquid is absorbed, then you can turn off the heat
- Season with sea salt, paprika and oregano
- Add 1/2 white quinoa to a small to medium pan and add a cup of water on top to cover the quinoa, then put it on the stove on low-medium heat until the water starts boiling, turn the heat down, cover with a lid and let it simmer for about 10 minutes. Add more water if you need to and make sure the quinoa absorbs most of the water and it’s thoroughly cooked before you turn off the heat. Once you turn the heat off, leave the quinoa on the side for a few more minutes as it will absorb all the remaining water and increase its volume.
- Now you can add 2-3 drops of sesame oil and mix it up with a fork. It’s best to use a fork to fluff up the quinoa so that it doesn’t stick together.
You can add the quinoa to the green beans & carrots and mix it all together if you wish. This is how I ended up having this dish although I stored the quinoa separately in the fridge as I like to add it to my salads as well. The green beans, carrots and quinoa go great with the chicken thighs recipe but also with a nice salad, other meats or even on their own as they are quite filling and nutritious.
Hope you enjoy this! I’ll get back with a new recipe on Thursday. Have a lovely Sunday, everyone!