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This keto sauteed green beans with garlic and butter is a perfect side dish that is easy and quick to make and helps in losing weight as well. It hardly takes 10 minutes to make healthy sauteed green beans. This is naturally vegan, gluten-free, and paleo.
Keto Sauteed Green Beans With Garlic (Keto Garlic Green Beans)
This is a great way to cook fresh green beans. This is a very basic recipe but at the same time, yet it’s one of the healthiest recipes. You can bake the green beans or simply stir fry or saute on a skillet.
Here I have added lots of garlic (5 – 6 large pods). Garlic brings on a strong flavor in these sauteed green beans (pan-fried). No other ingredients are used here. I have not added any other spices than salt and pepper. If you want your sauteed skillet green beans spicy, add some cyanne pepper or paprika to these beans.
Skillet sauteed green beans for low carb keto diet
This is a great dish for your weight loss as well. This is a low-calorie as well as low carb dish & good to add to your keto diet menu. You can add some extra butter and cheese for the keto diet. Otherwise, also you can have this as it is as sides with your main course.
When you are on a low-fat diet or vegan, use olive oil or any vegetable oil. But if you are on a keto diet then use butter for cooking. You can also bake the beans in a casserole with a layer of grated cheese for your keto sauteed beans. However, this buttery garlic sauteed green beans is also a perfect side dish.
Tips to cook sauteed fresh green beans (keto + vegan)
This is a simple skillet green beans recipe. This is an easy and quick side dish. It doesn’t need much preparation also. Just trim the ends and you don’t need further prepping also. Or you may chop them into halves.
I have finely chopped garlic pods. If you don’t have fresh garlic, you can sprinkle some garlic powder along with salt and pepper.
Blanch the green beans
Blanch the beans for 2 minutes and after that saute. You can also go ahead with sauteing without blanching too. But this will result in losing the fresh green color of the vegetable while cooking. If you will blanch you can retain the color and texture by washing in cold water for some time. Don’t blanch for more than 2 – 3 minutes as we want a crisp texture and not soggy soft ones.
You can also blanch it well in advance and dip in ice water for some time. Then wipe off with a paper towel and store in the refrigerator for 1 – 2 days in an airtight fridge box.
Whenever required throw the pre-blanched beans into skillet and saute for 3 – 5 minutes. And you are done with your healthy skillet sauteed green beans. This makes cooking easier.
What can I add to green beans for flavor?
Garlic is the most paired and heavenly combo for these vegetables saute. It adds a strong flavor to the dish overall. You can add other herbs too like oregano, paprika, chive, or cilantro to these beans.
Here along with garlic, I have added only black pepper and some roasted sesame seeds. A dash of lemon juice or a pinch of lemon zest will also blend well with these sauteed green beans.
You can also add some additional veggies like onions, mushrooms, some peppers. But I love it as simple with only garlicky flavor. It’s damn delicious.
Are Green Beans Keto?
Yes. Green beans are one of those low carb vegetables that are perfect for the keto diet. Read my top 10 vegetables for keto diet.
Nutritional Facts & Health Benefits of Sauteed Green Beans
Green beans (String beans) have numerous other health benefits as well. These are a great source of Vitamin A, Vitamin E, Vitamin C, Vitamin K, Potassium, Magnesium, Phosphorous, Folic Acid. This is one of the other superfoods which is why it’s essential to include green beans in our daily diet.
- Green beans are high in protein
- Helps to maintain healthy bone, hair, muscle.
- Good source of vitamins and minerals.
- It’s rich in vitamin C that helps in building the immune system.
- Helps in the production of collagen
- Helps protect the skin from oxidative damages.
- A good source of vitamin A helps in the immune system
- It helps in keeping eyes healthy.
Is sauteed green beans healthy?
Absolutely. Sauteed green beans are healthier than raw ones.
Can I saute green beans without blanching?
Yes, you may saute green beans without blanching too. But if you saute directly, it will take longer time to get cooked rather than by initial blanching. Also with longer time, the beans lose it’s color and some nutritions are lost because of over-cooking.
Why blanching the green beans before sauteing is good?
By blanching for 2 – 3 minutes (maximum), we are reducing the cooking time and at the same time it helps in preserving the natural color, texture and nutrients that might be lost if we will directly saute the beans.
Can I use frozen green beans for this recipe?
Yes, you can use frozen beans as well. In that case, you don’t need to blanch them. Just throw the beans directly to the skillet. And you are done.
Recipe Card For Keto Green Beans/ Sauteed Green Beans with Garlic
Keto Sauteed Green Beans
- Wash and clean beans thoroughly.
- Trim both the ends.
- Now in a saucepan heat water to boiling.
- Blanch trimmed beans in hot water for 2 minutes.
- Remove from hot water to a strainer or colander.
- In a bowl take ice water and drop blanched beans in it.
- This will stop the overcooking of beans and retain its green color.
- After 2 – 3 minutes remove beans from ice water and wipe it with a clean towel.
- Now in a skillet or pan, heat butter or oil.
- Add finely chopped garlic and on a low flame saute for 15 – 20 seconds or till it starts to change color.
- Now add blanched beans into the skillet
- Add a little salt (to taste) and black pepper.
- On a medium flame keep sauteing for 3 – 4 minutes.
- Don't overcook the beans as the texture we need should be tender and crisp. Not soggy ones.
- Remove from heat and serve hot.
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