Green Beans
Green Beans

Like other vegetables, green beans are a good source of fiber, potassium, and folate, and are an excellent source of protein, iron, and zinc. They contain antioxidants similar to those found in green tea, also known as catechins, which can improve heart health and help prevent cancer and manage/prevent diabetes.

Green beans are a good source of vitamins and minerals. Green beans contain many essential vitamins, including folate. One cup of raw green beans contains 33 micrograms (mcg) of folate, almost 10 percent of the daily recommended value.

 

Green Beans
Green Beans

Ingredients

  • 1 lb. fresh green beans

  • 4 tablespoons vegetable oil
  • 1 tablespoon black mustard seed
  • 4 cloves garlic, peeled and finely chopped
  • 1 hot red dried chile, crushed
  • 1 teaspoon salt
  • 1/2 teaspoon granulated sugar
  • Black pepper to taste


Instructions

  • Trim the beans and cut into 1.inch lengths.
  • Blanch by dropping them into a pot of boiling water and boiling rapidly for 3 to 4 minutes.
  • Drain in a colander, rinse under cold running water and set aside.
  • Heat the oil in a large frying pan over medium heat.
  • When hot, add mustard seeds.
  • As soon as they begin to pop, add garlic and stir until lightly brown.
  • Add crushed red chile and stir for a few seconds.
  • Add green beans, salt and sugar.
  • Stir to mix.
  • Turn heat to medium/low.
  • Stir and cook the beans for 7 to 8 minutes until they have absorbed the spiced
    flavours.

  • Add black pepper, mix and serve.
  • Enjoy Greens Beans.

 

Green Beans
 
Like other vegetables, green beans are a good source of fiber, potassium, and folate, and are an excellent source of protein, iron, and zinc. They contain antioxidants similar to those found in green tea, also known as catechins, which can improve heart health and help prevent cancer and manage/prevent diabetes. Green beans are a good source of vitamins and minerals. Green beans contain many essential vitamins, including folate. One cup of raw green beans contains 33 micrograms (mcg) of folate, almost 10 percent of the daily recommended value. Green Beans
Ingredients
  • 1 lb. fresh green beans
  • 4 tablespoons vegetable oil
  • 1 tablespoon black mustard seed
  • 4 cloves garlic, peeled and finely chopped
  • 1 hot red dried chile, crushed
  • 1 teaspoon salt
  • ½ teaspoon granulated sugar
  • Black pepper to taste
Instructions
  1. Trim the beans and cut into 1.inch lengths.
  2. Blanch by dropping them into a pot of boiling water and boiling rapidly for 3 to 4 minutes.
  3. Drain in a colander, rinse under cold running water and set aside.
  4. Heat the oil in a large frying pan over medium heat.
  5. When hot, add mustard seeds.
  6. As soon as they begin to pop, add garlic and stir until lightly brown.
  7. Add crushed red chile and stir for a few seconds.
  8. Add
  9. green beans
  10. , salt and sugar.
  11. Stir to mix.
  12. Turn heat to medium/low.
  13. Stir and cook the beans for 7 to 8 minutes until they have absorbed the spiced
  14. flavours.
  15. Add black pepper, mix and serve.
  16. Enjoy
  17. Greens Beans