Green Beans with Sunflower Seeds
Elevate your side dish game with this vibrant and flavorful recipe for Green Beans with Sunflower Seeds. Perfectly blanched green beans retain their crisp texture and brilliant color, while toasted sunflower seeds provide a delightful crunch and nutty depth. A garlic-infused olive oil base, paired with a bright splash of lemon juice, ties it all together for a refreshing yet savory dish that’s destined to impress. Ready in just 20 minutes, this quick and wholesome recipe is perfect for busy weeknights yet elegant enough for festive gatherings. Whether served warm or at room temperature, these garlicky green beans with sunflower seeds make a versatile and irresistible addition to any meal. Perfect for those seeking a healthy, plant-based side dish with a twist!
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Recipe Information
Ingredients
- 500 grams green beans
- 2 tablespoons olive oil
- 2 cloves garlic
- 3 tablespoons sunflower seeds
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 1 tablespoon lemon juice
- 4 cups water
- 2 cups ice
Instructions
Trim the green beans by cutting off the stem ends.
Boil 4 cups of water in a large pot. Add a pinch of salt to the water.
Blanch the green beans by adding them to the boiling water and cooking for 3-4 minutes until they are vibrant green and slightly tender.
Prepare an ice bath by filling a large bowl with 2 cups of ice and water.
Transfer the blanched green beans to the ice bath immediately to stop the cooking process. Let them sit for 2 minutes, then drain and set aside.
In a large skillet, toast the sunflower seeds over medium heat for 2-3 minutes, stirring often, until they are golden and fragrant. Remove them from the skillet and set aside.
In the same skillet, heat 2 tablespoons of olive oil over medium heat. Add the minced garlic and sauté for 30 seconds until fragrant, being careful not to let it burn.
Add the drained green beans to the skillet and toss to coat them in the garlic-infused oil. Sprinkle with salt and black pepper, and cook for 3-4 minutes, stirring occasionally.
Stir in the toasted sunflower seeds and 1 tablespoon of lemon juice. Mix well and cook for another 1-2 minutes to meld the flavors.
Remove from heat and serve warm as a refreshing and savory side dish.
Nutrition Facts
Calories |
582 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.6 g | 55% | |
| Saturated Fat | 6.0 g | 30% | |
| Polyunsaturated Fat | 12.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1847 mg | 80% | |
| Total Carbohydrate | 45.8 g | 17% | |
| Dietary Fiber | 17.3 g | 62% | |
| Total Sugars | 18.1 g | ||
| Protein | 15.2 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 286 mg | 22% | |
| Iron | 6.8 mg | 38% | |
| Potassium | 1370 mg | 29% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
