Bean and Onion Sauté

Bean and Onion Sauté Recipe with Prosciutto and Olive Oil

Preparation time: 10 minutes | Cooking time: 15 minutes | Servings: 4

Introduction

The Bean and Onion Sauté is a vibrant and flavorful dish that brings together the crisp textures of green, yellow, and purple beans with the savory sweetness of onions and the rich umami of prosciutto. This recipe is a celebration of simple ingredients coming together to create a dish that is both nutritious and delicious. Perfect for a side dish or a light main course, this sauté is sure to delight your taste buds and add a splash of color to your table.

History

The origins of Bean and Onion Sauté can be traced back to rustic cooking traditions, where fresh, seasonal produce was used to create hearty and nutritious meals. This dish embodies the essence of farm-to-table eating, utilizing beans and onions, which have been staple ingredients in various cuisines around the world for centuries. The addition of prosciutto adds a modern twist, infusing the dish with a depth of flavor that elevates it from its humble beginnings.

Ingredients

2 lb (907 g) mixed green, yellow and purple beans, trimmed
0.25 lb (113 g) prosciutto, chopped
1 tbsp olive oil
2 medium onions, thinly sliced
0.25 tsp black pepper

How to prepare

Cook the beans in boiling water for 4 minutes or until tender. Drain.
Heat a skillet and add the prosciutto. Sauté for 3 minutes.
Remove the prosciutto from the skillet and set it aside. Reduce the heat.
Heat oil in the skillet. Add onions and cook for 5 minutes or until they turn light golden.
Add the beans, prosciutto, and black pepper to the skillet. Heat through.

Variations

For a vegetarian version, omit the prosciutto and add mushrooms for a meaty texture. To spice things up, sprinkle some chili flakes before serving. For a creamy twist, toss the sauté with a dollop of Greek yogurt or crumbled feta cheese.

Cooking Tips & Tricks

To ensure the beans retain their vibrant color and crisp texture, it's crucial to not overcook them. Blanching the beans in boiling water for exactly 4 minutes before sautéing helps to achieve this. Additionally, using a skillet that distributes heat evenly will prevent the onions from burning and ensure they caramelize perfectly, bringing out their natural sweetness.

Serving Suggestions

This dish can be served as a vibrant side to grilled meats or fish. It also pairs beautifully with a light, crisp salad for a refreshing meal. For a heartier option, serve it atop a bed of quinoa or brown rice.

Cooking Techniques

Blanching the beans before sautéing helps to preserve their color and texture. Sautéing the onions on low heat allows them to caramelize without burning, adding a depth of flavor to the dish.

Ingredient Substitutions

If prosciutto is not available, bacon or pancetta can be used as alternatives. For a vegan option, smoked tofu can replace the prosciutto. Any type of beans can be used in this recipe, making it versatile and adaptable to what's in season or available in your pantry.

Make Ahead Tips

The beans can be blanched and the onions can be caramelized a day ahead. Store them separately in the refrigerator, and when ready to serve, simply sauté everything together for a quick and easy meal.

Presentation Ideas

Serve the Bean and Onion Sauté in a beautiful serving dish, garnished with fresh herbs like parsley or basil for a pop of color. A squeeze of lemon juice just before serving adds a bright note that enhances the flavors of the dish.

Pairing Recommendations

This dish pairs wonderfully with a light, fruity white wine such as Sauvignon Blanc or a crisp rosé, which complements the freshness of the beans and the richness of the prosciutto.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply sauté in a skillet over medium heat until warmed through, adding a splash of water if necessary to prevent drying out.

Nutrition Information

Calories per serving

A serving of Bean and Onion Sauté contains approximately 200 calories, making it a light yet satisfying option that can easily fit into a balanced diet.

Carbohydrates

This Bean and Onion Sauté is relatively low in carbohydrates, making it an excellent choice for those monitoring their intake. The primary source of carbs in this dish comes from the beans and onions, which are also packed with fiber, aiding in digestion and promoting a feeling of fullness.

Fats

The fats in this recipe come mainly from the olive oil and prosciutto. Olive oil is rich in monounsaturated fats, which are known to be heart-healthy. The prosciutto, while adding a burst of flavor, contributes a minimal amount of saturated fat, making this dish a balanced and nutritious option.

Proteins

Beans are an excellent source of plant-based protein, making this dish a great option for vegetarians when the prosciutto is omitted. With the inclusion of prosciutto, the dish provides a good mix of both plant-based and animal proteins, essential for muscle repair and growth.

Vitamins and minerals

This dish is a treasure trove of vitamins and minerals. Beans are rich in iron, magnesium, and potassium, while onions offer a good dose of vitamin C and folate. Together, they contribute to a balanced diet that supports overall health and well-being.

Alergens

This recipe is free from common allergens such as nuts, dairy, and gluten. However, those with sensitivities to legumes or alliums should consume this dish with caution.

Summary

Overall, the Bean and Onion Sauté is a nutritious dish that offers a good balance of proteins, healthy fats, and essential vitamins and minerals. It's low in calories and carbohydrates, making it an excellent choice for a healthy diet.

Summary

The Bean and Onion Sauté is a versatile, nutritious, and flavorful dish that celebrates the simplicity of its ingredients. Whether served as a side or a main, it's sure to bring a touch of elegance and a burst of flavor to any meal. With its rich history, nutritional benefits, and delicious taste, this sauté is a testament to the beauty of simple, wholesome cooking.

How did I get this recipe?

I can still recall the sense of amazement I felt when I first saw this recipe for Bean and Onion Sauté. It was a warm summer day, and I was visiting my dear friend Martha in her quaint little kitchen. Martha was known for her delicious home-cooked meals, and I always looked forward to our cooking sessions together.

On this particular day, Martha had a surprise for me. She pulled out a worn, yellowed piece of paper from her recipe box and handed it to me with a smile. "This is a family recipe that has been passed down for generations," she said. "I think you'll love it."

I studied the recipe carefully. It called for simple ingredients – beans, onions, garlic, olive oil, and a few herbs and spices. But the combination of flavors seemed intriguing, and I could already imagine the rich, savory aroma that would fill the kitchen as the dish cooked.

Martha showed me how to prepare the sauté step by step, guiding me through the process with patience and wisdom. She explained the importance of sautéing the onions until they were golden brown, to bring out their natural sweetness. She taught me how to season the beans with just the right amount of herbs and spices, to enhance their flavor without overpowering it.

As the sauté cooked on the stove, I watched in awe as the ingredients melded together, creating a symphony of flavors and aromas that tantalized my senses. When Martha finally plated the dish and handed me a fork, I took my first bite with eager anticipation.

The flavors exploded in my mouth – the tender beans, the caramelized onions, the hint of garlic and herbs. It was a taste sensation unlike anything I had ever experienced before, and I couldn't help but marvel at the magic that had been created with just a few simple ingredients.

From that day on, Bean and Onion Sauté became a staple in my own kitchen. I made it for family gatherings, potlucks with friends, and quiet dinners at home. Each time I prepared the dish, I remembered the day I learned the recipe from Martha, and I felt a deep sense of gratitude for her generosity in sharing her family tradition with me.

Over the years, I have made a few tweaks to the original recipe, adding my own personal touch here and there. Sometimes I'll throw in a handful of fresh herbs from my garden, or a splash of balsamic vinegar for a tangy kick. But no matter how I choose to customize the dish, the essence of the Bean and Onion Sauté remains the same – a delicious, comforting meal that never fails to bring joy to those who taste it.

As I sit here in my own kitchen, preparing the familiar ingredients for another batch of Bean and Onion Sauté, I can't help but feel a sense of connection to the past. Each time I make this dish, I am reminded of Martha and the day she introduced me to this wonderful recipe. And I am grateful for the memories we created together, and for the gift of delicious food that has brought so much joy to my life.

So as I take my first bite of the sauté, savoring the familiar flavors and aromas that fill my kitchen, I offer a silent thanks to Martha and all the generations of cooks who came before her. Their legacy lives on in this simple yet extraordinary dish, and I am grateful to be a part of that timeless tradition.