Make your diet wholesome with nutritious green beans (special recipe inside)

She also said that green beans are highly anti-inflammatory and are rich in vitamins A, C, and K. “They are a good source of folic acid. It also packed with fibre which makes it excellent for your gut bugs!” said Anarase.

Agreeing with her, Dr Nirupama Rao, Rejua Energy Centre, Mumbai said that it benefits the heart and digestive health, owing to its vitamins, minerals, and fibre content.

“Stir-fried beans are rich in dietary fibre, which helps regulate digestion, and maintain bowel regularity that helps in gut health. Green beans are packed with antioxidants that help protect the body against oxidative stress. The fibre and complex carbohydrates found in beans can help stabilise blood sugar levels. When stir-fried beans are consumed, they are low in calories and high in fibre, making them a filling and satisfying addition to meals,” said Dr Rao.

Dr Ushakiran Sisodia, registered dietician and clinical nutritionist, Nanavati Max Super Speciality Hospital, Mumbai too agreed and said that stir-fried green beans are more than just a delicious side dish and are a nutritional powerhouse.

“The dish offers dietary fibre for a healthy gut, vitamins C and K for bolstered immunity and strong bones, and essential minerals like iron and potassium for optimal bodily function. Low-calorie profile of the beans is popular among those on weight management and phytonutrients offer antioxidant protection,” said Dr Sisodia.

Most importantly, the high-heat stir-frying process preserves these nutrients effectively. “For vegetarians and vegans, they provide valuable plant-based protein, making your meals wholesome and diverse,” said Dr Sisodia.

Meet your diet goals (Source: Getty Images/Thinkstock)

Here’s how you can make stir-fried beans, courtesy of Anarase

Ingredients

Green beans
Minced garlic
Butter
Sesame seeds
Salt and pepper

Method

*In a pan, take one cup of water and let it boil.
*Once it starts boiling, add your green beans. Make sure to cut the ends of the beans.
*Blanch the beans for a few minutes. “You know they are ready when they develop this bright green colour,” said Anarase.
*Now drain them and keep them aside.
*Take the same pan, add butter, and minced garlic, and sauté for a few seconds. Once the garlic starts browning, add your green beans and toss them in butter and garlic. Lastly, season with some salt and black pepper. Serve them immediately and dig in!

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