Broccoli and green beans are two of the most popular vegetables enjoyed worldwide. They are packed with essential vitamins, minerals, and antioxidants, making them a nutritious and delicious addition to any meal. This article presents a collection of delectable recipes that showcase the versatility of these two vegetables, offering a range of flavors and cooking techniques to suit every palate.
From quick and easy stir-fries to hearty casseroles and refreshing salads, these recipes highlight the vibrant colors and textures of broccoli and green beans. Whether you're looking for a healthy side dish, a vegetarian main course, or a potluck favorite, this article has something for everyone. So get ready to explore the culinary delights of broccoli and green beans, and discover new ways to enjoy these nutritious vegetables.
BROCCOLI AND GREEN BEANS
Provided by Giada De Laurentiis
Categories side-dish
Time 35m
Yield 4 servings
Number Of Ingredients 6
Steps:
- In a large pot, bring 6 quarts of salted water to a boil. Have ready a large bowl of ice water. Place broccoli into pot and cook for 2 minutes. You just want to parboil the broccoli at this point since you will saute it later on. Using a spider strainer, remove broccoli from pot and shock it in a bowl of ice water. When broccoli is completely cool, place it in a colander and allow to drain. Refresh the bowl of ice water. Bring the water back to a boil. Add green beans and cook for 4 minutes. Like the broccoli, you just want to parboil the green beans. Remove green beans from pot with spider strainer and add to ice water. When green beans are completely cool, add them to the colander and allow to drain.
- In a large saute pan, heat olive oil. When almost smoking, add the garlic and saute for about 45 seconds. When the garlic starts to brown, remove immediately and discard. Overcooking the garlic will impart a very bitter taste to the dish. Add the red pepper flakes, broccoli and green beans to the pan and cook for 5 minutes. Season with salt and pepper. Serve immediately.
SPICED GREEN BEANS AND BABY BROCCOLI TEMPURA
Deep-frying is not something I do often, but after I've eaten well-executed tempura at a restaurant and can't shake the memory of delicious batter-fried vegetables, I get out my wok. I turn on the hood fan, open the window and start heating up oil. I like to play around with different batters and coatings. This spicy, delicate batter is somewhere between a puffy beignet-type coating and a simpler egg, flour and bread-crumb dusting. It's mostly cornstarch, with a small amount of cornmeal and whole wheat flour - just enough to hold the batter together. I add dukkah, cilantro and cumin for flavor and texture. Ice-cold sparkling water helps keep the batter light; it fries up crispy rather than bready because there's very little gluten to toughen it. You can use this batter with all sorts of vegetables, but I particularly love green beans and baby broccoli. The batter wraps itself nicely around the smooth beans and nestles in among the spindly flowers at the end of a baby broccoli stem, resulting in lacy, extra-crispy tempura. A wok is ideal for deep-frying. It can accommodate a lot of vegetables at one time without crowding, and it holds heat well. The oil should hover between 350 and 375 degrees so that the vegetables cook quickly and crisp up without absorbing too much oil. Be sure to let the oil come back up to temperature between batches, and use a thermometer. You will be amazed to find a green bean tender and hot inside its crispy coating in two minutes or less.
Provided by Martha Rose Shulman
Categories dinner, lunch, snack, vegetables, appetizer, side dish
Time 30m
Yield 6 to 8 servings
Number Of Ingredients 11
Steps:
- Make the batter: In a medium bowl, whisk together cornstarch, polenta or cornmeal, whole wheat flour, salt and cumin. Whisk in sparkling water. Stir in cilantro and dukkah.
- Top and tail beans. Cut long stems off broccoli; cut broccoli tops into smaller florets or leave intact.
- Pour oil to a depth of 3 inches into a wok or wide saucepan and heat over medium-high heat to 350 to 375 degrees. Set up a sheet pan with a rack on it next to pan and cover rack with layers of paper towels. Have a deep-fry skimmer handy for removing vegetables from the oil onto the rack.
- Using tongs, dip vegetables into the batter a few at a time, making sure to coat thoroughly. Transfer to hot oil and fry until golden brown, 1 to 2 minutes. Flip over with skimmer to make sure coating is evenly fried. Do not crowd pan. Let oil come back up to temperature between batches.
- Using skimmer, remove vegetables from oil, allowing excess oil to drip back into pan, and drain on towel-covered rack. Sprinkle with salt right away if desired. Cool slightly and serve.
Nutrition Facts : @context http, Calories 205, UnsaturatedFat 14 grams, Carbohydrate 16 grams, Fat 15 grams, Fiber 2 grams, Protein 2 grams, SaturatedFat 1 gram, Sodium 88 milligrams, Sugar 2 grams, TransFat 0 grams
GREEN BEANS AND BROCCOLI WITH A BACON-LEMON TOPPING
Lots of vitamins and a tangy taste! Blanch the veggies while you make the topping. If you want more sauce, use more lemon juice and also more sugar and mustard. Use young, fine green beans for this.
Provided by Zurie
Categories Vegetable
Time 30m
Yield 4-6 serving(s)
Number Of Ingredients 11
Steps:
- Prepare the vegetables and put it all in a pot with a little water, and bring to a boil. Parboil only, for about 2 - 3 minutes, until bright green but still a little crunchy. Add salt and drain in a colander or sieve.
- Heat the butter and olive oil in a skillet, then add the chopped onion and bacon. Use fairly high heat, and stir often with a wooden spoon, until onions and bacon are soft, not brown or crisp.
- Turn heat off, but keep on the hob while adding lemon juice, sugar (or substitute) and mustard. Mix all well with the back of a spoon.
- Put the vegetables in a heated oven dish, then ladle over the bacon-lemon topping.
- There won't be much sauce, as my idea was to flavour but not obscure the crunchy taste of the fresh veggies.
- If the vegetables have cooled while you made the sauce topping, cover the dish with foil and leave in a warming oven to warm through -- but not for too long!
- Nice with any meat dish and rice.
Nutrition Facts : Calories 282.4, Fat 22.9, SaturatedFat 7.1, Cholesterol 26.9, Sodium 329.1, Carbohydrate 15.1, Fiber 2.5, Sugar 4.2, Protein 7.6
Tips:
- To ensure even cooking, cut the broccoli and green beans into uniform-sized pieces.
- Use a large skillet or wok to allow the vegetables to cook in a single layer.
- Heat the skillet over high heat to quickly sear the vegetables and maintain their vibrant color.
- Stir the vegetables frequently to prevent them from burning and to ensure even cooking.
- Season the vegetables with salt and pepper to taste, or add your favorite seasonings and spices.
- For added flavor, consider adding a splash of soy sauce, rice vinegar, or sesame oil.
- Serve the broccoli and green beans immediately as a side dish or as part of a stir-fry or noodle dish.
Conclusion:
Broccoli and green beans are versatile vegetables that can be cooked in various ways. This recipe provides a simple yet flavorful method for stir-frying these vegetables to retain their crisp texture and vibrant color. Whether served as a side dish or incorporated into a larger dish, this recipe offers a healthy and delicious way to enjoy these nutritious vegetables. Experiment with different seasonings, spices, and sauces to create variations that suit your taste preferences and dietary needs.
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