Sabzi of the Day - French Beans Made Easy: Quick Recipes for Every Meal

Low in calories and packed with nutrients, essential vitamins and minerals, these vibrant, crispy green veggies can be prepared into numerous delicacies.

French beans, a versatile vegetable, are a staple in dishes worldwide, from Indian curries and Thai stir-fries to European salads and soups. Low in calories and virtually fat-free, they’re ideal for weight loss, offering plenty of dietary fiber to aid digestion and curb obesity. Packed with vitamin K, calcium, magnesium, and phosphorus, these green beans promote strong bones and reduce the risk of arthritis and osteoporosis. Their rich mineral content, including iron, zinc, potassium, and copper, supports blood circulation, heart health, and provides antioxidant protection against chronic conditions like diabetes, heart disease, and cancer.

100 grams of raw French beans provide 31 kcal of energy, with 6.97g of carbohydrates, 2.7g of dietary fiber, 0.22g of fat, and 1.83g of protein. They are rich in vitamins like A, C, K, and B-complex, along with minerals such as calcium (37mg), potassium (211mg), magnesium (25mg), and iron (1.03mg).

To enjoy the most of this amazing veggie, here are some quick, easy and unique recipes you can try at home.

Aloo Beans (French Beans Dry Curry with Potatoes)

A deliciously spiced and tangy Punjabi-style dish, this recipe combines the bold flavors of French beans and potatoes for a palatable side dish.

Ingredients

• 250 grams french beans
• 3 or 4 potatoes (medium-sized)
• ½ tsp turmeric powder
• ½ tsp red chili powder
• ½ tsp Garam Masala
• 1 tsp amchur powder (dry mango powder)
• 3 tbsp oil or ghee
• salt to taste

Recipe

• Rinse French beans and potatoes thoroughly. Chop the beans into 1-inch pieces. Peel and chop the potatoes into wedges or 1.25–1.5-inch cubes.

• Heat oil in a thick-bottomed kadai or pan. Add chopped potatoes and sauté on low heat for 3–4 minutes, stirring occasionally.

• Add French beans and sauté both vegetables on low heat for 8–10 minutes, stirring occasionally.

• Add turmeric powder, red chili powder, and salt. Mix thoroughly.

• Continue sautéing on low heat for 8–10 minutes until the veggies are tender, stirring occasionally for even cooking.

• Add dry mango powder and garam masala powder. Mix well. Turn off heat.

Serve hot with roti, paratha, or curd. Pair as a side dish with dal fry and steamed rice or any Indian main course. Enjoy!

French Beans- Kala Chana (Black Chickpeas) Sabzi

Often served at banquets, this Indian vegetarian side dish is a fantastic substitute for rice.

Ingredients

• ⅓ cup kala chana (black chickpeas), rinsed and soaked overnight
• 1 tsp fennel seeds
• 2 cardamom pods
• 300 g green beans
• 2 tbsp vegetable oil
• 1 tsp cumin seeds
• 4 cm piece ginger, cut into julienne
• 1 garlic clove, finely chopped
• 1 tsp turmeric
• 1 tsp chili
• 1 tsp paprika
• 1 tsp garam masala
• 250 g cherry tomatoes, halved

Recipe

• Rinse chickpeas under running water. Place them in a saucepan with 1 liter of water. Boil, reduce heat to low, and simmer for 1½ hours or until tender. Drain, reserving 2 tablespoons of the cooking liquid.

• Heat a small frying pan over low heat. Toast fennel seeds and cardamom pods for 2 minutes until fragrant. Remove and set aside.

• Bring salted water to a boil in a saucepan.

• Add French beans and cook for 3 minutes or until just tender.

• Heat oil in a large frying pan over medium heat.

• Sauté cumin seeds, ginger, and garlic for 2 minutes until fragrant.

• Add chickpeas, beans, and reserved cooking liquid to the pan.

• Mix in toasted spices, turmeric, chili, paprika, garam masala, and tomatoes.

• Cover and cook for 8 minutes, stirring occasionally, until tomatoes soften and liquid evaporates.

• Season with salt and pepper.

Serve as a main dish or pair it with rice or roti. Enjoy!

South Indian Style French Beans Tadka

Green Beans Tadka is a South Indian-style side dish featuring french beans cooked with coconut, garlic, and red chili for a flavorful and aromatic twist.

Ingredients

• 300 grams french beans, chopped
• 1 large onion, finely chopped
• ½ cup freshly grated coconut
• 3 dry red chilies
• 1 or 2 cloves of garlic, chopped
• 1 tsp urad dal
• ½ tsp turmeric powder
• 1 tsp mustard seeds
• 10 curry leaves
• 1 tsp cumin seeds
• 3 tbsp cooking oil
• ½ tsp salt

Recipe

• Wash and chop green beans into small ½ cm slices, discarding both ends.

• Coarsely grind coconut, garlic, and dry red chilies into a paste. Set aside.

• Heat oil in a saucepan and add mustard seeds. Once they splutter, add urad dal, cumin seeds, curry leaves, and chopped onion. Sauté for a few seconds.

• Add the chopped green beans along with turmeric powder and salt. Stir well. Cover and cook on low heat for 5–7 minutes, adding a little water if needed.

• Mix the coconut-garlic-chili paste into the partially cooked beans. Stir thoroughly.

• Cook for another 5 minutes until the beans are tender but slightly crunchy. Avoid overcooking.

Enjoy hot as a side dish with rice and curry or pair it with roti or phulka!

Unique and Mouthwatering French Beans Recipes

Parmesan Roasted French Beans

This side dish, tossed with garlic, black pepper, and a generous sprinkle of cheese, is so irresistible it’s sure to take center stage on your plate.

Ingredients 

• 450 grams fresh french beans, trimmed
• 2 Tbsp extra-virgin olive oil
• ½ tsp kosher salt
• 2 cloves garlic, finely chopped
• ¼ freshly ground black pepper
• ½ cup shredded Parmesan
• ¼ cup shredded mozzarella

Recipe

• Spread them out on a large baking sheet and toss with oil and a pinch of salt.

• Bake the french beans for 7 minutes. Toss them gently and continue baking until they are crisp-tender, about 10 to 15 minutes.

• Toss the beans again and sprinkle them with minced garlic and 1/4 teaspoon of black pepper.

• Generously sprinkle Parmesan and mozzarella over the green beans.

• Switch the oven to broiler mode. Broil the french beans for 2 to 3 minutes, watching carefully, until the cheese is melted and golden brown.

• Sprinkle salt and pepper to taste and serve!

In need of a quick side dish on a hectic night? Parmesan Roasted French Beans are super simple and come together in no time!

French Beans Almondine

This timeless French recipe transforms simple green beans into an elegant and effortless side dish that's perfect for any time of the year.

Ingredients

• 450 grams French green beans, trimmed
• 3 tbsp unsalted butter
• ½ cup raw sliced almonds
• 1 shallot, finely chopped
• 2 cloves garlic, finely chopped
• Kosher salt
• Zest of 1 lemon
• 2 tsp fresh lemon juice
• Freshly ground black pepper

Recipe

• Bring a large pot of salted water to a boil. Fill a large bowl with ice and water to create an ice bath.

• Cook green beans in the boiling water for 2-3 minutes until crisp-tender.

• Using a slotted spoon, transfer the beans to the ice bath to stop cooking. Drain the beans and set aside.

• Heat a large skillet over medium-low heat and melt butter until it begins to bubble lightly.

• Add almonds and stir frequently for 3-4 minutes until golden brown.

• Reduce heat to low and add shallots and garlic to the skillet.

• Cook, stirring occasionally, until fragrant, about 2-3 minutes.

• Add the prepared green beans to the skillet and toss to combine.

• Stir in lemon zest and juice, ensuring the beans are evenly coated.

• Season with salt and pepper to taste, then serve.

Enjoy these green beans almondine alongside pasta, risotto, or your favorite protein.

Eat green french beans for super-powered muscles and a crunch that’s as fun as a jungle gym!