HEALTHY EAT

Tasty stir fried french beans recipe

A tasty alternative to meat dishes and everyday vegetables

In Summary

•French beans are a rich source of vitamins A, C, and K, folic acid, fibre and minerals.

•Feel free to add spices of choice or other veggies such as carrots or capsicums to the meal for an extra kick.

If you are looking for an alternative for meat or a substitute for veggies you do not like or have had on numerous encounters, today is your lucky day!

Stir fried french beans served with coconut rice.
Stir fried french beans served with coconut rice.
Image: HANNIE PETRA

I have a scrumptious french beans (also known as green beans or sting beans by different people around the globe) recipe that will have you licking your plate.

French beans are a rich source of vitamins A, C, and K, folic acid, fibre and minerals. One cup of raw green beans contains 33 micro grams of folate, almost 10 percent of the daily recommended value. Folate is a B vitamin.

Ingredients

- French Beans

- 1 large onion

- 2 tomatoes

- 3 garlic cloves

- chia seeds

- 1 tsp paprika

- 1/2 tsp black pepper

-1 tsp cumin

- salt to taste

Method

Wash your French beans thoroughly then cut them in half to have smaller pieces, set them aside.

Remove the skin from your onion bulb, slice it in half then soak it in salty water, let it sit as you prepare the rest of the ingredients. This helps your eyes not tear when you cut the onion.

Wash your tomatoes and slice them into small cubes.

Peel off your garlic cloves and chop them into small pieces and set them aside.

Take your halved onions and slice in a semi circle style from top to bottom so as to attain larger onion semi rings.

Heat the cooking oil in a pan over medium heat then add your sliced onions. Allow them to cook till they start to brown, stir gently then add the chopped french beans, salt to taste and let them saute for a minute.

Sauteed onions with french beans
Sauteed onions with french beans
Image: HANNIE PETRA

Add the chopped tomatoes, paprika, cumin and black pepper then stir gently allowing the tomatoes to soften.

Add the chopped garlic, half a cup of water let the water come to boil then add chia seeds. Cover the cooking pan and allow the meal to simmer for 3-5 minutes .

French beans sauteing in a pan over medium heat while the chef adds spices for extra flavour.
French beans sauteing in a pan over medium heat while the chef adds spices for extra flavour.
Image: HANNIE PETRA

Stir and turn off the heat.

Serve and enjoy the crunchiness and savoury flavour of the french beans.

I prefer mine with white rice as they pair so well. The meal prep takes a really short time, you can whip it up on a week night or for impromptu guests.

Do give this recipe a try and let me know what you think of it.

The trick is to not let the vegetables cook for too long, since you want to preserve the nutrients, texture and colour of the french beans .

Feel free to add spices of choice or other veggies such as carrots or capsicums to the meal for an extra kick.