I Quit Meat For *THIS* Vegan Green Bean Recipe...My Doctor HATES It!

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Vibrant Vegan Green Bean Recipes: Delicious & Easy Ways to Love Your Greens!

Are you searching for delicious and healthy vegan green bean recipes? Look no further! Green beans, also known as string beans or snap beans, are a versatile and nutritious vegetable perfect for a quick weeknight meal or a sophisticated side dish. This blog post is your ultimate guide to crafting amazing vegan green bean recipes that are bursting with flavor and easy to prepare. We’ll explore various cooking methods and flavor combinations to help you make the most of these delightful green gems. Whether you're a seasoned vegan chef or just starting out, these recipes will inspire you to embrace the goodness of green beans! Let's dive into the wonderful world of vegan green bean cooking!

Recipe 1: Garlic and Lemon Vegan Green Beans

This simple yet flavorful recipe highlights the natural sweetness of green beans with the bright acidity of lemon and the pungent aroma of garlic. It's ready in minutes and is a fantastic accompaniment to any vegan main course.

Prep time: 5 minutes Cook time: 8-10 minutes Servings: 4

Ingredients:

• 1 pound fresh green beans, trimmed
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1/4 cup vegetable broth (low sodium recommended)
• 1 tablespoon fresh lemon juice
• Salt and freshly ground black pepper to taste
• Optional: Red pepper flakes for a touch of heat

Instructions:

1. Prepare the Green Beans: Rinse the green beans thoroughly under cold water. Trim off the stem ends using a knife or your fingers. You can also snap them in half for easier eating, although this step is optional.
2. Sauté the Aromatics: Heat the olive oil in a large skillet over medium heat. Add the minced garlic and sauté for about 30 seconds, or until fragrant, being careful not to burn the garlic.
3. Cook the Green Beans: Add the trimmed green beans to the skillet. Stir well to coat them with the garlic-infused oil.
4. Add the Broth: Pour in the vegetable broth. This helps to steam the green beans and ensures they cook evenly.
5. Simmer and Season: Cover the skillet and let the green beans simmer for approximately 5-7 minutes, or until they are tender-crisp. The cooking time may vary depending on the thickness of the green beans; test them for doneness by piercing them with a fork.
6. Add Lemon Juice and Seasoning: Remove the lid and stir in the lemon juice. Season generously with salt, freshly ground black pepper, and a pinch of red pepper flakes if desired.
7. Serve: Serve the garlic and lemon vegan green beans immediately, enjoying them as a vibrant side dish.

Tips & Variations:

• Blanching: For a brighter green color, blanch the green beans in boiling water for 2-3 minutes before sautéing them. This stops the cooking process and preserves the vibrant color.
• Other herbs: Try adding other fresh herbs like thyme or rosemary to the garlic and lemon green beans for extra flavour depth.
• Nuts: Toast some slivered almonds or pine nuts and sprinkle them over the green beans before serving.

Recipe 2: Vegan Green Bean Stir-Fry with Tofu

This Asian-inspired vegan green bean recipe is a delightful combination of textures and flavors. This stir-fry is packed with fresh vegetables, plant-based protein from tofu, and a savory sauce that ties everything together. It is a fantastic weeknight meal that is ready in a flash.

Prep time: 15 minutes Cook time: 15 minutes Servings: 4

Ingredients:

• 1 pound fresh green beans, trimmed and halved
• 1 block (14 ounces) extra-firm tofu, pressed to remove excess water and cubed
• 2 tablespoons soy sauce or tamari (gluten-free)
• 1 tablespoon cornstarch
• 2 tablespoons vegetable oil
• 1 red bell pepper, sliced
• 1 onion, sliced
• 2 cloves garlic, minced
• 1 inch ginger, grated
• 1/4 cup vegetable broth
• 2 tablespoons soy sauce or tamari
• 1 tablespoon maple syrup or brown sugar
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• 1/2 teaspoon red pepper flakes (optional)
• Sesame seeds, for garnish (optional)
• Cooked rice, for serving

Instructions:

1. Prepare the Tofu: Press the tofu to remove excess water. Cut the pressed tofu into small cubes and place them in a bowl.
2. Coat the Tofu: Sprinkle the cornstarch over the tofu cubes and toss gently to coat them evenly. This will help them to crisp up in the stir-fry.
3. Make the Sauce: In a small bowl, whisk together the vegetable broth, soy sauce (or tamari), maple syrup (or brown sugar), rice vinegar, sesame oil, and red pepper flakes (if using). Set aside.
4. Stir-Fry the Tofu: Heat 1 tablespoon of vegetable oil in a large wok or skillet over medium-high heat. Add the tofu cubes and stir-fry for about 5-7 minutes, or until golden brown and crispy on all sides. Remove the tofu from the wok and set it aside.
5. Stir-Fry the Vegetables: Add the remaining 1 tablespoon of vegetable oil to the wok. Add the sliced red bell pepper and onion. Stir-fry for about 3-4 minutes, or until they start to soften.
6. Add the Aromatics: Add the minced garlic and grated ginger to the wok and stir-fry for about 30 seconds, or until fragrant.
7. Add Green Beans: Add the green beans to the wok and stir-fry for about 3-4 minutes, or until they turn bright green and are slightly tender-crisp.
8. Combine Everything: Pour the sauce over the vegetables and stir-fry for 1-2 minutes, until the sauce has thickened slightly. Add the cooked tofu back to the wok and stir everything to combine.
9. Serve: Serve the vegan green bean stir-fry immediately over a bed of cooked rice. Garnish with sesame seeds, if desired.

Tips & Variations:

• Other Vegetables: Feel free to add other vegetables to your stir-fry, such as mushrooms, broccoli florets, or snow peas.
• Spice Level: Adjust the amount of red pepper flakes to control the heat.
• Tofu Option: Use pre-fried tofu puffs for a chewier texture and faster cooking time.
• Serving suggestion: Consider serving the stir-fry with a side of vegan spring rolls or vegetable dumplings.

Recipe 3: Vegan Green Bean Casserole (From Scratch)

A classic comfort food with a healthy vegan twist. This vegan green bean casserole is made entirely from scratch and is a delicious alternative to the traditional canned version. It's perfect for holidays or any special occasion.

Prep time: 30 minutes Cook time: 35-40 minutes Servings: 6-8

Ingredients:

• 1 ½ pounds fresh green beans, trimmed and cut into 1-inch pieces
• 2 tablespoons olive oil
• 1 large onion, chopped
• 2 cloves garlic, minced
• 1 cup sliced mushrooms
• 1/4 cup all-purpose flour (or gluten-free substitute)
• 3 cups unsweetened plant-based milk (such as almond or soy milk)
• 1/2 cup vegetable broth
• 1/4 cup nutritional yeast
• 1 teaspoon onion powder
• 1/2 teaspoon garlic powder
• Salt and freshly ground black pepper to taste
• For the Crispy Onion Topping:
  • 1 large onion, thinly sliced
  • 2 tablespoons olive oil
  • Salt and pepper to taste

Instructions:

1. Cook the Green Beans: Steam or blanch the green beans until they are tender-crisp (about 5-7 minutes). Drain well and set aside.
2. Make the Creamy Sauce: While the green beans are cooking, heat the olive oil in a large skillet over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and sliced mushrooms, and cook for another 3-5 minutes until the mushrooms are tender and have released their moisture.
3. Make the Roux: Sprinkle the flour over the onion and mushroom mixture and cook for 1 minute, stirring constantly to create a roux.
4. Add Liquids and Seasonings: Gradually whisk in the plant-based milk and vegetable broth until smooth. Bring the sauce to a simmer, stirring frequently to prevent sticking. Add the nutritional yeast, onion powder, garlic powder, salt, and pepper.
5. Simmer the Sauce: Reduce the heat to low and simmer for 5-7 minutes, or until the sauce has thickened. Taste and adjust seasonings as needed.
6. Assemble the Casserole: Preheat the oven to 375°F (190°C). In a large bowl, combine the cooked green beans with the creamy mushroom sauce. Stir well to ensure the green beans are evenly coated.
7. Make the Crispy Onion Topping: While the sauce is simmering, prepare the crispy onion topping. Heat the olive oil in a separate skillet over medium heat. Add the thinly sliced onion and cook, stirring frequently, until the onions are golden brown and crispy. Season with salt and pepper.
8. Bake the Casserole: Pour the green bean mixture into a 9x13 inch baking dish. Top with the crispy onion topping, spreading it evenly over the casserole.
9. Bake: Bake in the preheated oven for 20-25 minutes, or until the casserole is heated through and the topping is golden brown.
10. Serve: Let the casserole cool slightly before serving.

Tips & Variations:

• Gluten-free: Use gluten-free flour for the roux and ensure your vegetable broth is gluten-free.
• Add Proteins: Incorporate crumbled tempeh or plant-based sausage for extra protein.
• Spice: A pinch of cayenne pepper can add a little heat.
• Make Ahead: The casserole can be assembled ahead of time and baked when you are ready to serve.

Why You Should Eat More Vegan Green Beans

Beyond the deliciousness of these recipes, green beans offer a multitude of health benefits. They are a low-calorie vegetable that is packed with essential vitamins, minerals, and fiber. Here’s why you should incorporate vegan green bean recipes into your diet:

• Nutrient-Rich: Green beans are a good source of vitamins A, C, and K, as well as folate and manganese.
• High in Fiber: Fiber aids in digestion, helps regulate blood sugar levels, and contributes to a feeling of fullness, which can assist in weight management.
• Heart-Healthy: Green beans are low in sodium and fat, which supports heart health.
• Antioxidant Properties: Green beans contain antioxidants that help protect the body against damage from free radicals.

Experiment and Enjoy!

These vegan green bean recipes are a fantastic starting point for enjoying the delicious and versatile green bean. Don't be afraid to experiment with different herbs, spices, and cooking methods to create your own signature dishes! Whether you are creating a quick side, a flavorful stir-fry, or a classic casserole, the possibilities are endless. Try these recipes today and let us know how they turned out! Share your experiences and variations in the comments below. Happy cooking and enjoy the vibrant flavors of these amazing vegan green bean recipes!