Tamari Green Bean Sauté

Written by:

Marta Mickiewicz

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Statistic	Number
Average calories per serving	150 kcal
Sodium content per serving	400 mg
Protein content per serving	4 grams
Percentage of daily Vitamin C	60%
Number of ingredients	10

Key Takeaways	Explanation
Nutrient-rich ingredients	The recipe uses ingredients high in nutrients like green beans and red bell peppers.
Low calorie	Each serving has only 150 calories, making it a light, healthful choice.
Moderate sodium content	Contains 400 mg of sodium per serving, which is moderate for dietary meals.
Good source of Vitamin C	Provides 60% of the daily recommended intake of Vitamin C.
Simple and quick	The recipe is simple to prepare, taking less than 30 minutes from start to finish.

Embrace the flavors of Asia with this simple yet vibrant dish, Tamari Green Bean Sauté. Perfect for a quick dinner or a nutritious side, this recipe combines the crunch of fresh green beans with the aromatic flavors of tamari and garlic, enhanced by the colorful addition of bell peppers and red onions.

The Story Behind the Dish

Tamari Green Bean Sauté is inspired by traditional Asian cuisine, where tamari—a richer, less salty version of soy sauce—has been a staple condiment. This dish is designed to bring out the vegetables' natural flavors while incorporating tamari's deep umami taste.

Benefits

This dish is flavorful and packed with nutrients. Green beans are a great source of fiber, vitamins C and K, and essential minerals. Using tamari instead of regular soy sauce reduces sodium, making it a healthier choice for those monitoring their salt intake.

Cultural Meaning

‍Tamari Green Bean Sauté combines traditional Asian flavors with modern, health-conscious cooking techniques. It reflects a growing trend in global cuisine that embraces diverse culinary traditions while adapting them to contemporary dietary preferences.

The Recipe

Ingredients

• 16 oz whole green beans

• 1⁄2 cup sliced red onion

• 1⁄2 cup sliced bell peppers

• 2 Tbsp. coconut oil

• Olive oil needed throughout cooking

• 1 tsp. black pepper

• 1 tsp. salt

• 1 Tbsp. minced garlic

• 2 Tbsp. tamari

Directions

Step 1: Bring a pot of water to a boil and heat a large pan over medium-high heat.

Step 2: Blanch the green beans for 6 minutes and then transfer to ice water to cool.

Step 3: Add coconut oil to the pan, followed by the onions and peppers.

Step 4: Sautée for a few minutes to get some color on the onions and peppers, and add your green beans.

Step 5: Sprinkle in salt and add a squirt of olive oil

Step 6: Sauté for a few minutes and then move around your vegetables to get even coloring.

Step 7: After about 5 minutes, add the garlic and pepper. Step 8: Sauté for 1 minute, then add the tamari.

Enjoy this delicious dish alone or as a side to complement any main course. Its versatility and ease of preparation make it suitable for any day of the week.

Frequently asked questions

What is tamari and how does it differ from soy sauce?

Tamari is a Japanese sauce similar to soy sauce but is made without wheat, giving it a richer flavor and making it gluten-free. It's also less salty and has a darker color compared to traditional soy sauce.

How long should I sauté the vegetables for optimal flavor?

Sauté the vegetables for about 5-7 minutes on medium high heat. This allows them to caramelize slightly, enhancing their natural sweetness and flavors.

Can I substitute other oils in place of coconut oil for this recipe?

Yes, you can substitute other oils like olive oil or avocado oil for coconut oil depending on your preference or dietary needs.

What are the health benefits of including green beans in my diet?

Green beans are low in calories and high in nutritional value, offering a good source of vitamins C, K, and dietary fiber, which support heart health and digestive health.

Is this Tamari Green Bean Sauté suitable for a vegan diet?

Yes, this recipe is suitable for a vegan diet, especially if you ensure that all ingredients such as the tamari are certified vegan.

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