HEALTHY GARLIC-PINE NUT GREEN BEANS

LEEZA JOHAN

This recipe uses simple, fresh ingredients to create a nutritious and flavorful side dish that comes together in under 20 minutes.

Ingredients:

  • 1 lb (approx. 450g) fresh green beans, ends trimmed

  • 3 tbsp olive oil, divided

  • 4-5 cloves garlic, thinly sliced (or roughly chopped, depending on preference)

  • 3 tbsp pine nuts

  • 1 tbsp soy sauce (or tamari for a gluten-free option)

  • 1 tsp rice vinegar (or fresh lemon juice)

  • Salt and freshly ground black pepper, to taste



HEALTHY GARLIC-PINE NUT GREEN BEANS

Instructions:

  1. Prep the Green Beans: Bring a large pot of salted water to a boil. Carefully add the trimmed green beans. Cook for 2-4 minutes, or until the beans are bright green and just tender-crisp. You don't want them soft or mushy.

  2. Blanch and Shock: Immediately drain the green beans and plunge them into a large bowl filled with ice water. This stops the cooking process, locks in the vibrant green color, and keeps them crisp. Let them sit in the ice bath for 1-2 minutes, then drain them thoroughly and pat them dry with a clean kitchen towel.

  3. Toast the Pine Nuts: In a large skillet or wok, add 1 tablespoon of the olive oil and heat over medium heat. Add the pine nuts and cook, stirring frequently, for 2-3 minutes until they are golden brown and fragrant. Be careful not to let them burn, as they can burn quickly. Transfer the toasted pine nuts to a small bowl and set aside.

  4. Cook the Garlic: In the same skillet, add the remaining 2 tablespoons of olive oil. Add the sliced (or chopped) garlic and cook over medium-low heat for 1-2 minutes, stirring often, until the garlic is fragrant and just beginning to turn a very light golden color. Do not let it brown too deeply, as this can make the garlic bitter.

  5. Assemble the Dish: Add the blanched and dried green beans to the skillet with the garlic. Increase the heat to medium. Toss well to coat the green beans in the garlic oil. Cook for 1-2 minutes until the beans are warmed through.

  6. Add the Sauce: Drizzle the soy sauce (or tamari) and rice vinegar (or lemon juice) over the green beans. Toss to combine and cook for one more minute, allowing the flavors to meld.

  7. Finish and Serve: Stir in the toasted pine nuts. Taste and season with salt and pepper as needed. (The soy sauce adds saltiness, so taste first.) Transfer the green beans to a serving bowl, making sure to scrape out all the delicious crispy garlic and pine nuts, and serve immediately.

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