Author:
Kevin Curry
Green Bean Stir-Fry & Sesame Butternut Squash
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Do you love experimenting with your vegetable variations? Me too! That’s why I love stir-fry! And I honestly wouldn’t mind having it on a weekly basis.
For that, I introduce to you one of my favorite dishes — stir-fry green beans and sesame butternut squash! This is a great side dish or main dish that can also be a good pair with brown Basmati rice or quinoa for a more filling, hearty option.
But first, let me give you some advice to ensure that you buy fresh beans. To know if a green bean is fresh, snap one in half. It should still be crisp. If not, it’s not fresh.
What are green beans? These are the unripe, young fruit, and protective pods of various cultivars of the common beans. It is rich in dietary fibers, Vitamin B6, C, and K.
These are also eaten around the world and can easily be found in markets — fresh, canned, and frozen. Its preparation can be by steaming, boiling, baking, or even by stir-frying either in soy sauce or oyster sauce.
In this recipe of bean stir-fry, I include butternut squash for a heartier meal plan. It adds high amounts of Vitamin A, C, K, and filling fibers — making it a perfect choice if you want to lose excess weight and fat.
Many studies show that a higher intake of dietary fibers promotes weight loss and reduces body fat. Can’t wait to make your own twists to this recipe or to a garlicky green bean stir-fry similar to Kalyn’s Kitchen?
Add this to your green beans stir-fried recipe collection! I would love to hear your tweaks and suggestions so feel free to send an email or leave a comment below.
Giving you healthy and satisfying food ideas — as well as helping you achieve your weight loss and fitness goals by giving you info on what you eat — is very important to me. So fit foodies, always stay healthy and have a great day!
Green Bean Stir-Fry & Sesame Butternut Squash
Ingredients
Substitution
Note
Ingredients for about 3 servings:
- 1 medium butternut squash (peeled, chopped)
- 3 cups green beans (chopped), raw
- 1 1/2 tablespoon sesame oil
- 3 tablespoons low sodium soy sauce
- 2 tablespoons apple honey (bee free)
- 1 1/2 tablespoon minced ginger
- garnish:
- white sesame seeds
Steps
Step 1
Chop butternut squash and green beans into pieces.
Step 2
Set a skillet on medium high heat and add sesame oil.
Step 3
Once the skillet is hot, toss in butternut squash and green beans and cook for about 7 minutes, or until the veggies begin to sear.
Step 4
Then, add minced ginger, apple honey and low sodium soy sauce. Stir quickly, ensuring all the vegetables are coated in the sauce and that the sauce does not burn. If you notice the sauce is burning, reduce the heat.
Step 5
Garnish with sesame seeds and enjoy with quinoa or basmati brown rice.
Approximate macros for 1 of 3 servings:
Green Bean Stir-Fry & Sesame Butternut Squash
Kevin Curry
Ingredients for about 3 servings:
- 1 medium butternut squash (peeled, chopped)
- 3 cups green beans (chopped), raw
- 1 1/2 tablespoon sesame oil
- 3 tablespoons low sodium soy sauce
- 2 tablespoons apple honey (bee free)
- 1 1/2 tablespoon minced ginger
- garnish:
- white sesame seeds
-
Chop butternut squash and green beans into pieces.
-
Set a skillet on medium high heat and add sesame oil.
-
Once the skillet is hot, toss in butternut squash and green beans and cook for about 7 minutes, or until the veggies begin to sear.
-
Then, add minced ginger, apple honey and low sodium soy sauce. Stir quickly, ensuring all the vegetables are coated in the sauce and that the sauce does not burn. If you notice the sauce is burning, reduce the heat.
-
Garnish with sesame seeds and enjoy with quinoa or basmati brown rice.
Nutrition per serving
ABOUT THE AUTHOR
Hey, I'm Kevin
My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.
By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!