Mediterranean Diet Sauteed Green Beans
Elevate your veggie repertoire with this vibrant Mediterranean Diet Sautéed Green Beans recipe, a perfect blend of fresh, simple ingredients and bold flavors. Tender green beans are cooked to crisp perfection in garlic-infused extra virgin olive oil, then brightened with a zesty punch of fresh lemon juice and zest. Finished with a sprinkle of parsley and a dash of sea salt and black pepper, this dish captures the essence of Mediterranean cuisine—light, healthy, and irresistibly delicious. Ready in just 25 minutes, this quick side dish is ideal for weeknight dinners or entertaining guests. Pair it with grilled fish or roasted chicken for a nutritious meal that radiates sunshine and flavor.
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Recipe Information
Ingredients
- 500 grams fresh green beans
- 2 tablespoons extra virgin olive oil
- 3 large garlic cloves
- 1 medium lemon
- 1 teaspoon sea salt
- 0.5 teaspoon freshly ground black pepper
- 1 tablespoon fresh parsley
Instructions
Wash and trim the green beans by snapping or cutting off the stem ends.
Finely chop the garlic cloves.
Zest the lemon and then cut it in half. Juice half of the lemon, and cut the remaining half into thin slices for garnish.
Chop the parsley finely and set aside for garnish.
Heat the olive oil in a large skillet over medium-high heat.
Add the chopped garlic to the skillet and sauté for about 1 minute, until fragrant, but not browned.
Add the green beans to the skillet and toss with the garlic-infused oil until evenly coated.
Sprinkle the sea salt and black pepper over the green beans, then toss again to combine.
Cover the skillet with a lid and reduce the heat to medium-low. Cook for about 8 to 10 minutes, stirring occasionally, until the green beans are tender yet crisp.
Remove the lid and increase the heat to medium-high. Add the lemon zest and lemon juice to the skillet. Sauté for an additional 2 to 3 minutes, allowing the lemony flavors to be absorbed and any excess liquid to evaporate.
Transfer the cooked green beans to a serving platter.
Garnish with the chopped parsley and lemon slices before serving.
Nutrition Facts
Calories |
444 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.3 g | 38% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2361 mg | 103% | |
| Total Carbohydrate | 47.9 g | 17% | |
| Dietary Fiber | 19.7 g | 70% | |
| Total Sugars | 18.0 g | ||
| Protein | 11.1 g | 22% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 241 mg | 19% | |
| Iron | 6.1 mg | 34% | |
| Potassium | 1252 mg | 27% | |
*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.
