A friendly side dish, but with its unexpected sparkle, you’ll be tempted to put it into regular dinner rotation. Resist the urge to stir the green beans often—that’s the key to getting a nice amount of char.
Nutrition bonus
Green beans are an excellent source of vitamin K, a nutrient linked to lower risk for heart disease.
Thrill of the grill [SUBHEAD]
To cook and fleck green beans with some nice char, you can also toss them on the grill. Spread them out on the grill grate and heat over medium until tender and darkened in a few places, turning once. Or place them in a vegetable grill basket, which helps prevent any from slipping through the grill grates. Try the same technique with asparagus.
Charred Green Beans with Salsa
Ingredients
- 1 lb (450 g) green beans, ends trimmed
- 4 tsp (20 mL) extra-virgin olive oil or avocado oil, divided
- 1 cup (250 mL) chopped white onion
- 2 cups (500 mL) halved cherry tomatoes
- 2 garlic cloves, peeled and chopped
- 1 jalapeno or serrano pepper, finely chopped
- 1/4 tsp (1 mL) salt
- 1/2 cup (125 mL) chopped cilantro
- Juice of 1/2 lime
- 3 Tbsp (45 mL) unsalted toasted pumpkin seeds
Nutrition
Per serving:
- calories215
- protein9 g
- total fat17 g
- sat. fat3 g
- total carbohydrates18 g
- sugars5 g
- fibre6 g
- sodium163 mg
Directions
01
In large microwave-safe dish, place beans and add 1/4 cup (60 mL) water. Cover and microwave on high for 4 minutes, or until tender-crisp. Drain and pat dry. Alternatively, steam beans in a steamer basket on the stovetop.
02
In large skillet, heat 2 tsp (10 mL) oil over medium-high. Add green beans; cook, stirring once or twice, until slightly charred, about 5 minutes. Remove beans from skillet.
03
Heat remaining 2 tsp (10 mL) oil in skillet over medium. Add onion and cook until onion has softened, about 4 minutes. Add tomatoes, garlic, jalapeno or serrano pepper, and salt; cook, stirring occasionally, until tomatoes have softened and begun to break down, about 5 minutes. Stir in green beans, cilantro, and lime juice. Serve topped with pumpkin seeds.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
