Nourish your body with this nutrient rich broccoli and green bean stir fry made with simple ingredients. Both broccoli and green beans are a fantastic green vegetable side dish great for people wanting to maintain healthy blood sugar levels.
Broccoli and green beans are sauteed and seasoned with coconut aminos, tamari and garlic for a delicious and easy stir fry that is the perfect combination between salty and sweet with garlic powder to flavor.
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The sauteed broccoli and green beans yield 2 servings, with one serving containing 104 calories, 5 grams protein, 12 grams of carbs, and 3 grams of fat. It is low calorie yet high in vitamins and minerals essential for healthy blood sugar levels, including B vitamins and magnesium.
Broccoli and green beans are fantastic foods for liver health and are among the best vegetables to lower blood sugar levels. They are also excellent sources of plant protein.
The sauteed broccoli and green beans taste great on their own as a side dish. Lately, my favorite healthy dinner has been broccoli and green beans sauteed and served with fried firm tofu, quinoa, and topped with this tahini ginger sauce that is so yummy!
Get the full recipe for the tofu quinoa buddha bowl with this green bean and broccoli stir fry here.
This green beans recipe tastes great alongside salmon and rice for another healthy dinner. They are the perfect vegetable side dish to accompany a main course meal with a protein of your choice, such as tofu, chicken breast, or beans. I love that the coconut aminos provides a little sweetness and coats the broccoli and green beans, so you can use less oil without compromising texture and flavor.
Ingredients:
- 2 cups fresh broccoli florets
- 2 cups fresh green beans, trimmed and cut into bite-sized pieces. You can use frozen as well.
- 2 tablespoons coconut aminos
- 1 tsp tamari
- 1/2 teaspoon garlic powder
- Salt and fresh cracked black pepper to taste
- 1 teaspoon olive oil
How to Make the Broccoli and Green Bean Stir Fry:
- Prep the Veggies: Start by washing and chopping the broccoli and green beans. Pat them dry to eliminate excess moisture.
- Warm Up the Pan: In a large frying pan, gently heat and spread the olive oil around the pan to prevent the vegetables from sticking. I use the least amount of oil as possible when cooking as all oils are very calorie-dense and lack vitamins and minerals. However, cold-pressed olive oil is much healthier than vegetable oil and fantastic to use when making stir-fries.
- Stir-Fry the Veggies: Add the broccoli and green beans to the warmed pan. Stir-fry for 5 minutes on medium-high heat until they reach that perfect tender-crisp stage.
- Infuse the Flavors: Pour in the coconut aminos and sprinkle the garlic powder, salt, and pepper over the medley. Give it a gentle toss, ensuring each piece is coated.
- Final Touch: Continue stir-frying for 2-3 minutes, allowing the flavors to meld and the veggies to absorb the savory goodness. Taste and adjust any seasoning as needed, and add a dash of Himalayan rock salt and cracked pepper.
- Serve Warm: Transfer the broccoli and green bean stir fry to a serving dish for a flavorful side dish. You can also pair it with quinoa, fried tofu, and this tahini ginger sauce for a nutrient-packed dinner meal that is gluten-free and vegan. It’s so yummy and one of my favorite dinners.
Tips and Substitutions
If you prefer Asian flavors, olive oil can be substituted for sesame oil. You can also sprinkle sesame seeds on top when serving.
I used reduced sodium tamari, which is gluten-free, but you can also use regular soy sauce.
Dried or fresh ginger is a great herb that compliments this dish and adds extra flavor.
You can also saute finely diced garlic cloves instead of using garlic powder.
Nutritional Benefits of the Broccoli and Green Bean Stir Fry:
- Great for Blood Sugar and Reversing Insulin Resistance: Broccoli and green beans are among the best vegetables to lower blood sugar levels. They are also low in calories yet high in vitamins, minerals, and antioxidants.
- Liver Love: Broccoli and green beans are low in calories and rich in antioxidants and nutrients that support liver health.
- High in Vitamins and Minerals: According to Cronometer, this sauteed broccoli and green beans recipe is exceptionally high in vitamin K and vitamin C. Vitamin C is an essential nutrient for the immune system and is required for collagen production in the skin. Vitamin K is vital for blood clotting and healthy bones. This recipe is also high in B vitamins, including folate for the MTHFR gene, manganese for the SOD gene, and magnesium for insulin resistance. It is also a good iron, potassium, copper, and vitamin E source.
The broccoli and green bean stir fry is such a good stir fry that can be paired with all sorts of dishes. I often gravitate towards the warmer sauteed foods instead of salads in the winter months.
Sauteed green beans and broccoli are a great way to get liver-cleansing vegetables into your diet. And if you feel like going the extra mile, try serving it with a drizzle of this bold and flavorful tahini ginger sauce! Also try sauteing broccoli and green beans with this oil free stir fry sauce that is similar and super tasty!
Broccoli and Green Bean Stir Fry – Vegan, GF and Healthy
Equipment
- 1 Cutting board and knife
- 1 frying pan
- 1 spatula
Ingredients
- 2 cups green beans
- 2 cups broccoli
- 1 tsp tamari
- 2 tbsp coconut aminos
- ½ tsp garlic powder
- 1 tsp olive oil
- Dash salt and pepper to taste
Instructions
- Wash and chop broccoli and green beans.
- Warm a frying pan with 1 tsp olive oil then fry the broccoli and green beans for 5 minutes before adding the garlic powder, coconut aminos and tamari and sauteing for another 2 minutes.
- Serve warm and season with fresh cracked pepper and salt to taste.
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