Recipe: Umami-style green beans

As far as vegetables go, who doesn’t love green beans? They’re kid-friendly, readily available and fairly affordable.  

Green beans offer fiber, protein and complex carbs but no fat or sugar. They’re loaded with vitamins a, b (folate), c and k as well as numerous minerals, including iron and calcium. This means that green beans support heart health, depression, bone strength and more.

This recipe gives fresh or frozen green beans a boost of flavor. This side dish can jazz up any meal. And it helps satisfy that deep “umami” craving.  

Bonus: Green beans are a low FODMAP* food. If you have Crohn’s or another inflammatory bowel condition, this recipe may be an option for you. Soy sauce and smoked paprika are low FODMAP too. You can reduce or omit ingredients that might upset your system.

*FODMAP stands for fermentable oligo-saccharides, di-saccharides, mono-saccharides, and polyols. Those are certain kinds of carbohydrates that are generally easier to digest.

12  1/2 cup servings

Ingredients:

• 2 pounds of fresh or frozen green beans, trimmed
• ½ to 1 tablespoon liquid smoke**  
• 1 cup low-sodium broth of your choice (vegetable, chicken, etc.)
• 1 to 2 cloves of garlic, minced (or ¼ - ½ teaspoon garlic powder)
• ¼ to ½ teaspoon onion powder (or minced dried onions)
• 2 to 4 tablespoons Braggs liquid aminos or low-sodium soy sauce

**you may substitute 1 ½ to 3 teaspoons of smoked paprika

Directions:

In a large steamer pot, place trimmed, cleaned green beans in the steamer basket. Cover and bring water to boil. Steam the beans just until they’re barely fork-tender. If you don’t have a steamer, you can blanch the beans in water until they’re barely fork-tender.

Create the marinade by putting the other ingredients into a large zip top bag or baking dish with a lid. Add the cooked green beans to the marinade.

Put the container of beans in the refrigerator to marinate for at least 3 hours. You can leave them in the fridge for up to 24 hours. The longer the green beans can marinade, the stronger the flavor.

Spray a skillet with non-stick cooking spray and pour the marinated green beans into the skillet.

Use medium heat to cook the green beans until they’re lightly browned. Or you can place the green beans on a baking sheet lined with parchment paper and roast them at 400 degrees for about 10-15 minutes or until lightly browned, stirring halfway through.

Serve as a side dish. You can top with roasted, sauteed or fresh cherry tomatoes, nuts or other herbs and spices, as you like.

Nutritional Facts (per serving): 30 calories, 0g fat, 110mg sodium, 6g carbohydrates, 2g protein, 2g fiber, 3g sugar (includes 0g added sugar)