| Prep: 10 mins | Cook: 10 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 116 | 7g | 1g | 11g |
| sugars | fibre | protein | salt |
| 5g | 4g | 3g | 1g |
The Chilli and Garlic Sautéed Runner Beans recipe is a symphony of sensations that resonate deeply with me. Growing up in California, the fresh produce was always at my fingertips, providing endless opportunities to experiment with flavors. Combining this accessibility with my Gujarati heritage has guided me on a delightful journey of creating fusion dishes that encapsulate the essence of both worlds. This recipe is a perfect illustration of that journey.
West Coast Meets Indian Spice
One reason I adore this recipe is its beautiful marriage between the fresh vibrancy of West Coast vegetables and the fiery, rustic spices commonly used in Indian cuisine. The runner beans are the stars here, but the supporting cast of bell peppers and garlic bring their own unique charm. The fresh red chili peppers add just the right level of heat, enough to make your taste buds dance without overwhelming your senses.
Health Benefits Galore
Another aspect that makes this dish stand out is its health benefits. Runner beans are a fantastic source of dietary fiber, vitamins C and K, and folic acid. They help keep your digestive system in check and your immune system strong. The red and green bell peppers are rich in antioxidants, which combat oxidative stress and help fight inflammation. Garlic, on the other hand, is well-known for its robust antimicrobial properties. The use of olive oil in this recipe adds healthy fats, while lemon juice and soy sauce provide a touch of tanginess and umami flavor without piling on the calories.
For more information on the health benefits of these ingredients, you can explore the advantages of bell peppers and the myriad benefits of garlic.
Perfect Pairings
The Chilli and Garlic Sautéed Runner Beans recipe also excels in its versatility. It pairs wonderfully with a wide variety of main dishes, making it a fantastic side option. Imagine serving this alongside a juicy grilled salmon or a hearty quinoa pilaf. It also complements traditional Indian dishes like dal and rice, adding a pop of color and zest to your plate. If you’re fond of other vegetable-based sides, you might find similarities with dishes like stir-fried asparagus or spiced green beans.
In conclusion, this recipe is not just about nourishing the body; it’s about connecting with flavors that bridge cultures and generations. It’s a dish that is as satisfying to eat as it is to prepare, and I believe it will become a staple in your kitchen just as it has in mine.
What You’ll Need
- 1 lb fresh runner beans, trimmed and cut into 2-inch pieces
- 1 large red bell pepper, thinly sliced
- 1 large green bell pepper, thinly sliced
- 4 cloves garlic, minced
- 2 fresh red chili peppers, finely chopped
- 2 tablespoons olive oil
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 tablespoon lemon juice
- 1 tablespoon soy sauce
Method
Step One
Heat the olive oil in a large skillet over medium heat. Add the minced garlic and finely chopped red chili peppers. Sauté for 1-2 minutes, stirring constantly, until fragrant.
Step Two
Add the trimmed and cut runner beans to the skillet. Stir well to coat the beans with the garlic and chili mixture. Cook for about 5 minutes, stirring occasionally.
Step Three
Add the thinly sliced red and green bell peppers to the skillet. Continue to sauté for an additional 5-7 minutes, or until the vegetables are tender but still slightly crisp.
Step Four
Season the vegetables with salt and black pepper. Stir in the lemon juice and soy sauce, ensuring all the ingredients are well mixed.
Step Five
Cook for another 1-2 minutes to allow the flavors to meld together. Adjust seasoning if necessary. Serve hot as a side dish or a light main course.
