Green beans, also known as French beans, are packed with nutrients that make them an excellent choice for anyone looking to maintain a healthy heart. They are low in calories, rich in fiber, vitamins, and antioxidants, and contain compounds that can help reduce the risk of heart disease. This simple, flavorful green beans ki sabzi is not only easy to prepare but also nourishing for the heart. Let’s explore this wholesome recipe!
Ingredients:
- 250g fresh green beans (trimmed and cut into 2-inch pieces)
- 1 tablespoon olive oil or ghee (clarified butter)
- 1 teaspoon cumin seeds
- 1 medium onion (finely chopped)
- 2 cloves garlic (minced)
- 1 medium tomato (chopped)
- 1 green chili (optional, chopped)
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon cumin powder
- 1 teaspoon coriander powder
- 1/2 teaspoon garam masala (optional for extra flavor)
- Salt to taste
- Freshly ground black pepper to taste
- Fresh coriander leaves (for garnish)
- A squeeze of lemon juice (optional)
Instructions:
- Prep the Green Beans:
- Wash the green beans thoroughly. Trim the ends and cut them into 2-inch pieces. Set them aside.
- Heat the Oil:
- In a non-stick pan or skillet, heat 1 tablespoon of olive oil or ghee on medium heat. Olive oil is a heart-healthy choice as it is rich in monounsaturated fats that help lower cholesterol levels.
- Temper the Spices:
- Once the oil is hot, add 1 teaspoon cumin seeds. Let them splutter for about 30 seconds to release their flavor.
- Sauté the Onion and Garlic:
- Add finely chopped onions and sauté until they turn golden brown. This adds sweetness and depth to the flavor.
- Add minced garlic and sauté for an additional minute until fragrant.
- Add Tomatoes and Spices:
- Add chopped tomatoes, green chili (if using), turmeric powder, cumin powder, coriander powder, and salt. Cook until the tomatoes soften and release their juices, about 5 minutes.
- Cook the Green Beans:
- Add the prepared green beans to the pan. Stir well to coat them in the spices and tomato mixture.
- Reduce the heat to low, cover, and let the green beans cook for 10-15 minutes, stirring occasionally. You can sprinkle a little water if needed to prevent the beans from sticking to the pan.
- Finish the Dish:
- Once the green beans are tender but still retain their crunch, sprinkle garam masala (if using) and freshly ground black pepper. Mix everything well and cook for another 2 minutes.
- Garnish and Serve:
- Remove the pan from heat. Garnish with freshly chopped coriander leaves and a squeeze of lemon juice to enhance the flavor.
- Serve hot with roti, rice, or as a side dish with any main course.
Health Benefits of Green Beans:
- Rich in Fiber: Green beans are an excellent source of dietary fiber, which helps maintain healthy cholesterol levels and supports good digestion.
- Antioxidant-Rich: They contain antioxidants like vitamin C, flavonoids, and carotenoids that reduce inflammation and protect the heart from damage caused by free radicals.
- Low in Calories: Green beans are low in calories, making them a perfect food for weight management and heart health.
- Potassium Content: Green beans are high in potassium, which helps lower blood pressure levels, reducing the risk of heart disease.
Tips for a Heart-Healthy Meal:
- Use Olive Oil or Ghee: These fats are much healthier alternatives compared to regular vegetable oils, which are higher in saturated fats.
- Limit Salt: Excess salt can raise blood pressure and increase the risk of heart disease. You can control the amount of salt used or even opt for a salt-free seasoning mix.
- Add Nuts or Seeds: To add a crunch and boost the nutritional value, consider sprinkling some roasted sunflower seeds or almonds on top before serving.
This heart-healthy green beans ki sabzi is not just delicious but also packed with nutrients that are great for your cardiovascular health. It’s an easy, versatile dish that can be enjoyed as part of a balanced meal, contributing to a healthy, heart-friendly lifestyle!
