Green beans, with their bright color and crunchy texture, are a fresh pillar of summer cuisine. Also called cornetti or, vulgarly, tegoline, in the North-East of Italy, they are loved for their versatility and nutritional profile. Beyond their delicious flavor, green beans also offer a number of health benefits that make them a valuable addition to any diet. Green beans are low in calories (about 30 cal per 100g) but rich in essential nutrients. They are an excellent source of vitamins K, C and A, which are essential for blood clotting, the immune system and vision respectively. They also contain an abundance of dietary fiber (about 3g in 100g), which promotes digestion, helps keep blood sugar levels stable and contributes to satiety, making them a valuable ally for weight control. Not only that, green beans also provide folate, which is important for cellular health, and minerals such as potassium and manganese. They also lend themselves to infinite preparations, from fresh salads to more elaborate side dishes: forget the boiled and sad green beans!
This vegetable lends itself to infinite preparations that enhance its flavor and consistency. They can be stir-fried with garlic and chilli pepper for a quick and tasty side dish, added to omelettes and omelettes for a touch of freshness, or placed in mixed salads with cherry tomatoes, mozzarella and basil for a light and tasty lunch. They are also perfect for enriching soups and soups or for being transformed into a delicious green bean pesto to pair with pasta. Below is a quick and fresh recipe for the summer!
CRISPY LEMON AND ALMOND BEANS
INGREDIENTS (for 2 people)
- 500 g of fresh green beans
- 2 tablespoons of extra virgin olive oil
- 2 finely chopped cloves of garlic
- Juice of 1/2 lemon
- 2 tablespoons toasted lamella almonds
- Salt and freshly ground black pepper to taste.
- Chopped fresh parsley for garnish (optional)
PREPARATION
Check out the green beans and wash them thoroughly under running water. If desired, they can be cut in half for faster cooking. Bring a pan of salted water to the boil. Soak the green beans and cook them for 3-5 minutes, or until they are tender but still crispy (al dente). Drain them immediately and pass them under cold water to block cooking and maintain their bright color. In a large pan, heat the extra virgin olive oil over medium heat. Add the chopped garlic and fry for about 1 minute, until fragrant, being careful not to burn it. Finally, add the drained green beans to the pan and sauté them for 2-3 minutes, stirring delicately, to let them flavor and heat well. To season, remove the pan from the heat. Squeeze the lemon juice over the green beans and mix. Add the toasted lamella almonds. Season with salt and freshly ground black pepper to taste.
Bon appetit.
(Article by Dr. Biologist Nutritionist PaoloGallo)
