Braised Green Beans and Sunflower Seeds

Braised Green Beans and Sunflower Seeds Recipe - Vegetarian Food

Preparation time: 10 minutes | Cooking time: 20 minutes | Servings: 4 |

Vegetarian diet

Introduction

Braised Green Beans and Sunflower Seeds is a vibrant and nutritious dish that brings together the crunchiness of green beans, the sweetness of red bell peppers, and the nuttiness of sunflower seeds, all enveloped in a flavorful sauce. This recipe is perfect for those seeking a healthy yet hearty side dish or a vegetarian main course. The combination of vegetables and seeds makes it not only delicious but also packed with vitamins, minerals, and other essential nutrients.

History

The history of braising vegetables dates back centuries as a method to cook tougher vegetables until tender. The addition of sunflower seeds is a more modern twist, incorporating these native American seeds known for their health benefits and rich flavor. This recipe is a fusion of traditional cooking techniques with contemporary nutritional knowledge, creating a dish that is both comforting and health-forward.

Ingredients

1.5 tsp of olive oil
0.25 tsp of crushed red pepper
2 cloves of garlic, minced
0.5 cup of chopped red onion
1 large red bell pepper, cut into 2-inch pieces
1 16 oz (454 g) package of green beans, cut into 2-inch pieces
1 6 oz (170 g) package of sliced cremini mushrooms
1 14.5 oz (411 g) can of diced tomatoes with garlic and onions
1.5 tbsp of cornstarch
0.33 cup of sunflower seeds
2 tsp of dried thyme

How to prepare

1. Heat the oil and crushed red pepper in a large skillet over medium heat for 30 seconds. Add the garlic, onion, and bell pepper. Add the green beans and cook the mixture for 5 minutes, stirring frequently. Stir in the mushrooms and cook the mixture for 3 minutes. Stir in the tomatoes and reduce the heat to low.
2. Whisk the cornstarch and 1.5 tbsp of water in a small bowl, and stir into the beans. Add the sunflower seeds and thyme, and cook for 5 minutes. Serve hot.

Variations

For a twist, try adding a splash of balsamic vinegar for acidity or sprinkle some feta cheese on top for a creamy texture. You can also replace green beans with asparagus or add chickpeas for extra protein.

Cooking Tips & Tricks

To ensure the green beans remain vibrant and crisp, do not overcook them. Adding the cornstarch mixture at the end helps thicken the sauce without making it too heavy. Toasting the sunflower seeds before adding them to the dish can enhance their nutty flavor. For an extra kick, adjust the amount of crushed red pepper to your liking.

Serving Suggestions

This dish can be served as a standalone vegetarian main course or as a side dish to complement grilled chicken, fish, or tofu. It pairs well with whole grains like quinoa or brown rice for a more filling meal.

Cooking Techniques

Braising the vegetables in a skillet allows them to soften while absorbing the flavors of the garlic, onions, and spices. The key is to maintain a gentle simmer to prevent the vegetables from becoming too soft or mushy.

Ingredient Substitutions

If cremini mushrooms are not available, white button mushrooms make a good substitute. For a nut-free version, roasted chickpeas can replace sunflower seeds. Olive oil can be substituted with avocado oil for a similar monounsaturated fat profile.

Make Ahead Tips

This dish can be prepared in advance and stored in the refrigerator for up to 3 days. The flavors will continue to meld, enhancing the overall taste. Reheat gently on the stove or in the microwave before serving.

Presentation Ideas

Serve this dish in a colorful bowl to highlight the vibrant colors of the vegetables. Garnish with fresh thyme leaves or a sprinkle of sunflower seeds for added texture and visual appeal.

Pairing Recommendations

A light, crisp white wine such as Sauvignon Blanc or a dry Rosé pairs beautifully with the flavors of this dish. For a non-alcoholic option, a sparkling water with a squeeze of lemon complements the freshness of the vegetables.

Storage and Reheating Instructions

Store leftovers in an airtight container in the refrigerator. To reheat, simply warm in a skillet over medium heat, adding a little water if necessary to prevent sticking, or microwave for 1-2 minutes until heated through.

Nutrition Information

Calories per serving

Each serving of this dish contains approximately 150 calories, making it a low-calorie option perfect for those managing their weight or seeking a light meal.

Carbohydrates

This dish is relatively low in carbohydrates, with the primary sources being the green beans, red bell peppers, and onions. The total carbohydrate content per serving is approximately 15 grams, making it a suitable option for those monitoring their carbohydrate intake.

Fats

The majority of the fat in this recipe comes from the olive oil and sunflower seeds, providing a good balance of monounsaturated and polyunsaturated fats. These are "healthy fats" beneficial for heart health. The total fat content per serving is around 9 grams.

Proteins

While not high in protein, this dish provides a modest amount, primarily from the sunflower seeds. Each serving contains about 5 grams of protein, making it a good side dish to complement a protein-rich main course.

Vitamins and minerals

This recipe is a powerhouse of vitamins and minerals, thanks to the variety of vegetables used. Green beans and red bell peppers are excellent sources of Vitamin C, while sunflower seeds provide Vitamin E, magnesium, and selenium. The dish also contains significant amounts of Vitamin A, potassium, and iron.

Alergens

The primary allergen to be aware of in this recipe is the sunflower seeds, which can be a concern for those with seed allergies. The recipe is free from common allergens such as gluten, dairy, and nuts, making it suitable for a wide range of dietary restrictions.

Summary

Overall, Braised Green Beans and Sunflower Seeds is a nutritious dish, low in calories and carbohydrates, with a healthy balance of fats, and packed with essential vitamins and minerals. It's an excellent choice for anyone looking to enjoy a delicious and healthful meal.

Summary

Braised Green Beans and Sunflower Seeds is a delightful and nutritious dish that combines the best of healthy eating with delicious flavors. Whether you're looking for a light main course or a vibrant side dish, this recipe is sure to impress with its combination of textures, colors, and nutrients.

How did I get this recipe?

The memory of finding this recipe for the first time brings a smile to my face. It was a warm summer day, and I had decided to spend the afternoon exploring the local farmer's market. As I wandered through the stalls, admiring the fresh produce and vibrant flowers, a kind elderly woman caught my eye. She was selling a variety of homemade jams, pickles, and preserves, and I couldn't resist stopping to chat with her.

We struck up a conversation about cooking and recipes, and before I knew it, she was sharing with me her secret recipe for Braised Green Beans and Sunflower Seeds. She explained that it was a family recipe that had been passed down through generations, and she graciously offered to write it down for me.

I eagerly accepted her offer, and as I read through the ingredients and instructions, I knew that this dish would become a staple in my own kitchen. The combination of tender green beans, crunchy sunflower seeds, and flavorful seasonings was unlike anything I had ever tasted before.

I thanked the woman profusely and returned home with a spring in my step, eager to recreate the dish for my family. As I gathered the ingredients and began to cook, the fragrant aromas filled the kitchen, transporting me back to that sunny day at the farmer's market.

The green beans simmered in a savory broth, absorbing the flavors of garlic, onion, and herbs. The sunflower seeds added a delightful crunch and nuttiness, complementing the tender beans perfectly. As I took the first bite, I knew that this recipe would become a beloved favorite in my home.

Over the years, I have made Braised Green Beans and Sunflower Seeds countless times, each batch bringing back fond memories of that serendipitous encounter at the farmer's market. I have shared the recipe with friends and family, spreading the joy and deliciousness of this dish far and wide.

I have also added my own personal touches to the recipe, experimenting with different herbs and spices to create a version that is uniquely my own. But no matter how I tweak it, the essence of the dish remains the same – a comforting and satisfying blend of flavors and textures that never fails to impress.

As I sit here now, reminiscing about that fateful day and the recipe that has brought so much joy into my life, I am grateful for the serendipity that led me to discover Braised Green Beans and Sunflower Seeds. It is a reminder of the power of food to connect us with others, to evoke memories and emotions, and to bring us together around the table in celebration of the simple pleasures of life.

And so, as I continue to cook and create in my kitchen, I carry with me the wisdom and generosity of the kind woman who shared her family recipe with me all those years ago. I am forever grateful for her gift, and I will always cherish the memory of that sunny day at the farmer's market where it all began.