Stir Fried French Beans and Garlic
by Tarla Dalal
stir-fried French beans with garlic recipe | Chinese style stir-fried green beans | quick sautéed low carb French Beans | with 20 amazing images.
Stir-fried French beans with garlic is a simple yet flavorful dish that showcases the fresh taste and crisp texture of the beans. This quick and easy recipe is perfect as a side dish or a light main course, and it can be prepared in under 15 minutes.
Easy, but unmistakably Chinese, you will be amazed by the minimal number of ingredients used in this recipe. Stir-Fried French Beans with Garlic
, as the name suggests is a combination of French beans and garlic, perked up with soy sauce.
Chinese style stir-fried green beans gains its rich flavour from two factors: one is the stir-fry technique which unfailingly brings out the innate flavour of veggies; and the other is the topping of roasted sesame seeds.
Making stir-fried French beans with garlic
1. Heat the olive oil in a broad non-stick pan, add the garlic and sauté on a medium flame for 30 seconds.
2. Add the french beans, salt and pepper mix well and cook on a medium flame for 1 minute, while stirring occasionally.
3. Add the soy sauce, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
4. Serve stir-fried French beans with garlic immediately topped with sesame seeds.
5. Stir Fried French Beans is low in carbs and has 5.2 grams of carbs (2% of RDA).
Pro tips for stir-fried French beans with garlic. 1. Garlic has a strong, pungent flavor that complements the earthy taste of French beans. Garlic is a widely used ingredient in many cuisines around the world, including Indian and Chinese cuisine. 2. French beans are rich in folic acid. A deficiency of folic acid can also lead to anaemia, as like iron they are equally necessary to make red blood cells.
Enjoy stir-fried French beans with garlic recipe | Chinese style stir-fried green beans | quick sautéed low carb French Beans | with step by step photos.
Stir Fried French Beans and Garlic recipe - How to make Stir Fried French Beans and Garlic
Preparation Time: Cooking Time: Total Time:
Makes 3 servings
Stir-fried French Beans and Garlic
2 cups diagonally cut and blanched french beans
1 tbsp olive oil
2 tsp finely chopped garlic (lehsun)
salt to taste
freshly ground black pepper (kalimirch) to taste
1 tsp soy sauce
1 tbsp roasted sesame seeds (til)
Stir-fried french beans and garlic
- Stir-fried french beans and garlic
- To make {span class="bold1"}stir-fried French beans with garlic{/span}, heat the olive oil in a broad non-stick pan, add the garlic and sauté on a medium flame for 30 seconds.
- Add the french beans, salt and pepper mix well and cook on a medium flame for 1 minute, while stirring occasionally.
- Add the soy sauce, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
- Add the roasted sesame seeds, mix well.
- Serve {span class="bold1"}stir-fried French beans with garlic{/span} immediately topped with sesame seeds.
like stir-fried French beans and garlic recipe
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like stir-fried French beans and garlic recipe | Chinese style stir-fried green beans | quick sautéed low carb French Beans | then see our Indian stir fry recipes and some recipes we love.
- French bean and chana dal stir-fry recipe | fansi chana dal stir fry | healthy beans poriyal |
- Indian cauliflower stir fry recipe | 15 minute cauliflower stir fry | healthy cauliflower stir fry | low carb cauliflower stir fry |
what is stir-fried French beans and garlic made of ?
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what is stir-fried French beans and garlic made of ? See below image of list of ingredients for stir-fried French beans and garlic.
benefits of French beans
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Absolutely less in calories and carbs : 1 cup of French beans, fansi provides only about 34 calories and 6 g of carbs. For all the calorie and weight conscious people, this bean is a boon. See: 15 Health Benefits of French Beans, Fansi.
par boiling French beans
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Wash the French beans and trim off the ends.
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Place on a chopping board. Club some French beans together and chop them diagonally.
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Fill a large pot with water and bring it to a rolling boil.
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Add little salt. Salt can help to preserve the bright green color of the beans and prevent them from becoming mushy.
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Add the French beans to the boiling water.
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Cook on high flame for 5 minutes, or until the beans are slightly tender but still retain their crunch.
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Drain the beans in a colander.
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For a crispier texture, shock the parboiled beans in an cold water for a few seconds. Drain.
making stir-fried French beans and garlic
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Heat 1 tbsp olive oil in a broad non-stick pan. Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties. This is one of the healthiest oil you can opt for.
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Add 2 tsp finely chopped garlic (lehsun). Garlic has a strong, pungent flavor that complements the earthy taste of French beans. Garlic is a widely used ingredient in many cuisines around the world, including Indian and Chinese cuisine.
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Sauté on a medium flame for 30 seconds.
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Add 2 cups blanched french beans , cut diagonally. French Beans are rich in folic acid. A deficiency of folic acid can also lead to anaemia, as like iron they are equally necessary to make red blood cells.
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Add salt to taste.
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Add freshly ground black pepper (kalimirch) to taste.
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Cook on a medium flame for 1 minute, while stirring occasionally.
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Add 1 tsp soy sauce. Soya sauce is rich in umami, a savory taste that enhances the overall flavor of the dish. Soya sauce adds a dark, glossy color to the French beans, making the dish more visually appealing. It provides the necessary saltiness to balance the other flavors in the stir-fry.
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Mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
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Add 1 tbsp roasted sesame seeds (til). Roasted sesame seeds add a nutty and slightly bitter flavor that complements the savory taste of the dish. Sesame seeds are a widely used ingredient in Asian cuisine, adding a traditional touch to the dish.
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Mix well.
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Servestir-fried French beans and garlic | Chinese style stir-fried green beans | quick sautéed low carb French Beans | immediately topped with sesame seeds.
pro tips for stir-fried French beans and garlic
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Add 2 tsp finely chopped garlic (lehsun). Garlic has a strong, pungent flavor that complements the earthy taste of French beans. Garlic is a widely used ingredient in many cuisines around the world, including Indian and Chinese cuisine.
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Add 4 cups blanched french beans , cut diagonally. French Beans are rich in folic acid. A deficiency of folic acid can also lead to anaemia, as like iron they are equally necessary to make red blood cells.
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Add 1 tsp soy sauce. Soya sauce is rich in umami, a savory taste that enhances the overall flavor of the dish. Soya sauce adds a dark, glossy color to the French beans, making the dish more visually appealing. It provides the necessary saltiness to balance the other flavors in the stir-fry.
| Energy | 88 cal |
| Protein | 2.3 g |
| Carbohydrates | 5.2 g |
| Fiber | 2.2 g |
| Fat | 6.5 g |
| Cholesterol | 0 mg |
| Vitamin A | 116.4 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.4 mg |
| Vitamin C | 21 mg |
| Folic Acid | 45.4 mcg |
| Calcium | 76.5 mg |
| Iron | 0.9 mg |
| Magnesium | 45 mg |
| Phosphorus | 44.9 mg |
| Sodium | 118.7 mg |
| Potassium | 129 mg |
| Zinc | 0.8 mg |
French beans and soya sauce stir fried over a high flame make a healthy dish. Love the addition of sesame seeds for the topping.