Here is a tasty and simple way to cook up those long crunchy green beans you have in your refrigerator. This colorful plant-based Flavorful Cayenne Green Beans dish pairs well with any main course dish or can be eaten on its own with your favorite grain or gluten-free alternative. Feel free to add more cayenne pepper into this recipe if you want more of a ‘spice kick’. Conversely, you can  choose to omit the cayenne pepper to produce a non-spicy version if your children do not like spiciness. It will still taste delicious! In my opinion, I think this vegan, dairy-free, nut-free, egg-free and gluten-free side dish is even more tasty the next day cold after refrigeration so you can try it both ways. Freeze any leftovers or double the recipe to make enough to enjoy on another night during the week!

If you would like the green beans to be less crunchy (for example, for young children), let the green beans simmer longer in the pot until more cooked through and softer in texture. For little ones, you can slice up the green beans to smaller pieces if this will make it easier for them to handle and chew. My 25 month old, however, was able to eat the green beans halves whole or chopped up! 

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Flavorful Cayenne Green Beans
Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
 
A flavorful and colorful tasty plant-based, vegan, dairy-free, nut-free, egg-free, gluten-free side dish to pair with any main course dish.
Course: Side Dish
Cuisine: Vegan
Servings: 3 people
Calories: 74 kcal
Author: @dietitian_mom
Ingredients
  • ½ pound fresh green beans [250 g]
  • ½ tablespoon olive oil (or other vegetable oil)
  • 3 large cloves garlic, minced
  • ½ cup diced onions [55 g]
  • ½ cup chopped tomatoes [70 g]
  • 1 cup diced bell pepper [112 g] (choose a red, yellow or orange colored bell pepper if possible)
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 1/3 cup vegetable broth [80 mL] (or water)
  • 1/16 teaspoon cayenne pepper (optional)
Instructions
  1. Prep the green beans by washing them, cutting both ends off and then cutting the green beans in half.
  2. Mince the garlic cloves and dice the onions, bell pepper and tomatoes.
  3. Heat up half a tablespoon of oil in a large pot on medium heat. Once the oil is hot, add the minced garlic and diced onion pieces. Cook until the onion pieces are soft and translucent. (If the pot contents are starting to look very dry and stick to the bottom of the pot, you can turn down the stove heat setting slightly and add a little bit of vegetable broth or water into the pot.)

  4. Add in the cut green beans, chopped tomato and bell pepper pieces, along with the rest of the vegetable broth or water. Stir the contents until combined, then cover the pot and let the contents simmer for 5 minutes.
  5. Uncover the pot, stir the contents then add in the salt and ground black pepper. Stir until combined. Taste a green bean or two to see if you need to cook it longer and also to adjust the seasonings if needed. If the green beans are not cooked through yet, cover the pot and let the contents simmer a few minutes longer (you can add in a bit of water or vegetable broth if needed to keep the pot contents from drying out).

  6. Add in the cayenne pepper (optional). Turn off the heat and serve!
Nutrition Facts
Flavorful Cayenne Green Beans
Amount Per Serving
Calories 74 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Sodium 556mg 23%
Potassium 360mg 10%
Total Carbohydrates 12g 4%
Dietary Fiber 3g 12%
Sugars 5g
Protein 2g 4%
Vitamin A 16.5%
Vitamin C 66.9%
Calcium 5.1%
Iron 7.4%
* Percent Daily Values are based on a 2000 calorie diet.

 

 

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