Green beans sautéed in a pan are a tasty and simple recipe. These string beans are perfect for being stir-fried in white sauce. This moist cooking method, without boiling them, allows you to preserve all the nutritional properties of these delicious beans. For the dressing of this side dish, I prepared a sauce based on a sauté of onion and anchovies, thus following the tradition of Venice.
SEASON and harvest period of #green beans: April to October.
How to grow green beans?
Choose a sunny, well-drained soil enriched with compost or mature manure. Sow the seeds directly in place in spring when the soil is soft and has reached a temperature of at least 59°F. Plant the seeds at a depth of 3/4-1 inch, keeping about 4 inches between plants and 20 inches between rows.
Water regularly, ensuring the soil remains moist but not too wet, especially during flowering and pod formation. Remove weeds to prevent them from stealing nutrients from the plants. Check for pests and use natural remedies, such as nettle macerate, if necessary.
Harvest the green beans when they are still tender, cutting them carefully at the base to avoid damaging the plant. Regular harvesting stimulates the growth of new pods, allowing the production to be prolonged.
RECIPES with green beans
- Difficulty: Easy
- Cost: Economical
- Preparation time: 15 Minutes
- Portions: 4 People
- Cooking methods: Stove
- Cuisine: Regional Italian
- Region: Veneto
- Seasonality: Spring, Summer, and Fall
- Energy 147.50 (Kcal)
- Carbohydrates 9.52 (g) of which sugars 4.47 (g)
- Proteins 3.17 (g)
- Fat 12.08 (g) of which saturated 1.81 (g)of which unsaturated 0.21 (g)
- Fibers 3.15 (g)
- Sodium 16.43 (mg)
Indicative values for a portion of 130 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Green Beans Sautéed in a Pan
For a vegan version omit the anchovies and flavor with nutritional yeast flakes.
- 1 onion (white, golden, or red)
- 2 tablespoons extra virgin olive oil (or peanut oil)
- 8 fillets anchovies (or anchovies – omit if vegan)
- 400 g green beans (string beans)
- as needed water
OPTIONAL INGREDIENTS
– tomato sauce (to replace part of the water)
– 2 potatoes (diced – to cook with the green beans)
– breadcrumbs (gluten-free for celiacs)
– cheese (grated, or nutritional yeast flakes for vegans)
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Read the nutritionist’s opinion below.
Tools
- Pan high non-stick, wok type
- Lid glass
Green Beans Sautéed in a Pan
Peel and finely slice the onion, then cook it in a pan with a dash of oil and a little water.
In the meantime, wash and cut the green beans into even pieces.
Then add them to the onion sauté, along with the anchovies.
Add a little water. Cover with a lid and cook.
Stir when necessary.
Towards the end of cooking, uncover and allow excess water to evaporate.
Serve hot, Venetian-style sautéed green beans.
– use tomato puree to replace part of the water
– cook the green beans with diced potatoes (and carrots)
– add breadcrumbs
– sprinkle with grated cheese
STORING sautéed green beans
First, let them cool completely. Then, place them in airtight containers or food bags. Store in the refrigerator, where they will remain fresh for 3-5 days.
For longer storage, they can be frozen to keep them for up to 6 months. Remember to label the containers with the freezing date to keep track.
BENEFITS of sautéed green beans
The nutritionist Leslye Pario says:
The nutritionist Leslye Pario says:
Green beans are a precious source of vitamins and minerals: rich in beta-carotene, vitamin C, potassium, iron, phosphorus, and even calcium. Additionally, green beans are a source of silicon, essential for bones and connective tissue.
They are excellent for intestinal transit, but many people are used to boiling them, which can cause abdominal bloating in those predisposed.
Sautéing them in a pan with a light sauté and some anchovies allows you to better preserve the nutrients and avoid abdominal bloating.
Sautéing them in a pan with a light sauté and some anchovies allows you to better preserve the nutrients and avoid abdominal bloating.
