Sautéed Green Beans with Garlic
Quick and easy sautéed green beans with garlic, toasted breadcrumbs, sesame seeds or almonds, and fresh parsley. A deliciously healthy and versatile French side dish that's perfect with chicken, fish, or vegetarian mains.
Equipment
- large non-stick sauté pan 26cm (10 inches)
Ingredients
- 500 g (18oz/ 3 cups) slender fresh green beans top and tailed
- ¼ tsp (good pinch) bicarbonate of soda (baking soda)
- 2 tablespoon olive oil extra virgin
- 6 cloves garlic finely chopped
- 30 g (2 tbsp) dried breadcrumbs or Panko
- 15 g (1 tbsp) sesame seeds or slivered almonds
- 2 tablespoon flat leaf parsley finely chopped
- 20 g (1½ tbsp) butter
Instructions
- Bring a large pan of unsalted water to the boil then reduce to a simmer. Drop in the trimmed beans with the bicarbonate of soda and cook uncovered for 4-8 minutes, depending on size, until slightly crisp or al dente (soft but still with a bite). This blanching step keeps beans tender and vibrant green. Drain the beans in a sieve or colander.Alternative without blanching: Place the trimmed beans in a wide sauté pan with about 60-80ml (about 4-5 tbsp) water. Cover and cook for about 6 minutes, until tender, checking and stirring halfway. If any liquid remains, drain it off.
- Heat the oil in the sauté pan over low-medium heat. Add the finely chopped garlic, breadcrumbs, sesame seeds (or almonds) and parsley. Cook and stir for up to 2 minutes until toasted.
- Add the butter to the pan and, as soon as melted, toss in the green beans. Season with a level teaspoon of salt (fleur de sel) and black pepper, then toss in the glossy mixture until well coated.
Notes
Serve immediately. Try to avoid covering the pan at the end of cooking otherwise the beans risk being overcooked and less crispy.
For extra crunch, add a handful of slivered almonds with the sesame seeds.
Lemon & Green Beans: add a squeeze of lemon juice just before serving. Avoid adding it in the pan, as acidity dulls their colour. Squeeze at the table instead to keep them fresh and vibrant.
Trimming beans: Just remove the stem ends (the tail end can stay unless scraggly). Line them up to trim neatly.
Blanching: For the best texture and colour, blanch briefly in lightly simmering water with a pinch of bicarbonate of soda. Drain well before sautéing.
Garlic: Use a knife, not a crusher. Crushed garlic paste burns fast and turns bitter.
Make ahead: Blanch beans earlier in the day. When ready to serve, toss in the hot pan with garlic, butter, and crumbs — instant side dish.
Storage: Store any cooled leftovers in an airtight container in the refrigerator for up to 2 days.
For more details on best cooking tips for green beans,
see page on French green beans. Nutrition per 157g portion: 4g protein, 14g lipids, 10g carbohydrates, Glycemic Index: 5
see page on French green beans. Nutrition per 157g portion: 4g protein, 14g lipids, 10g carbohydrates, Glycemic Index: 5
Nutrition
Calories: 181kcal
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