Oriental green beans with walnuts

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Oriental green beans with walnuts

If you like dishes with strong oriental flavors, this typical Sichuan recipe will satisfy you! It features one of the current seasonal vegetables, the green beans. 

This vegetable is particularly interesting from a nutritional point of view, here is why you should include it in your diet. 

 

5 benefits of beans 

  1. Counter constipation: Getting enough fiber a day helps prevent constipation. A 1/2 cup serving of green beans contains 8g of fiber. A diet rich in dietary fiber is also associated with a lower risk of colon cancer and may satisfy appetite by making you feel full more quickly.  
  2. Promote eye health: Green beans contain vitamins A and C, vitamins that help provide antioxidants to our body. Antioxidants play a role in the flexibility of the retina, thus contributing to better eye health. 
  3. Help the development of the fetus: Pregnant women benefit from consuming this vegetable which is rich in folate, a vitamin that plays a role in cell division. It is therefore essential in the production of new cells, including the fetus, but also allows wounds to heal more quickly during injuries. 
  4. Aging in style: The high vitamin A content of green beans helps to slow the aging of the skin. 
  5. Diabetes prevention: The high fiber and protein content of this vegetable helps to regulate the metabolism of sugar and therefore prevent rapid increases in blood sugar. 

 

Oriental green beans with walnuts

Makes 6 side dishes (approximately 3/4 cup per person)

Preparation: 25 minutes

 

Ingredients

1 / 2 cup of Organic walnuts from Europe
2 tbsp olive oil
1 pound green beans, tails removed
3 cm fresh ginger, peeled and chopped
2 gousses d'ail hachées
1/2 tsp Sichuan pepper 
3 tbsp tamari sauce
3 tbsp chili garlic sauce * (see note)
1 tbsp rice vinegar
1/2 tsp maple syrup
3 chopped green onions
Sesame seeds for garnish

 

Preparation

 

  1. Place the nuts in a large skillet and cook over medium heat for a few minutes to toast lightly; remove and set aside.
  2. Add the oil to the pan and heat over medium-high heat. Add the green beans and cook for a few minutes or until just starting to soften, stirring frequently.
  3. Stir in the ginger and cook for 1 more minute.
  4. Add the tamari sauce, garlic, chili garlic sauce, rice vinegar, peppercorns and maple syrup; cook 3 to 5 minutes or until some of the excess liquid is cooked through and the green beans are tender and crisp.
  5. Stir in the green onions and remove from the heat.
  6. Sprinkle with nuts and sesame seeds.
  7. Serve with rice.

 

*Note

To make an easy and healthy homemade chili garlic sauce, use:

  • 100 grams of fresh hot peppers to taste
  • 4 chopped garlic cloves
  • 1 tbsp maple syrup
  • 2 tbsp of apple cider vinegar
  • Ground pepper to taste
  1. Place the ingredients in a food processor and mix until you obtain a smooth psauce.
  2. Place the sauce in a small pot and cook over low heat for about 10 minutes. 
  3. Let cool, store leftovers in the refrigerator in an airtight container. 

 

Bon appétit!

 

Caroline 
President Hippocrate Bio

 

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  • Caroline Bisaillon
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