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Warm Green Beans Salad

5 ingredients homemade healthy warm ready to eat in about 25 min Green beans salad low in calories, low fat, low cholesterol, low sugar and low sodium rich in iron, calcium, Vitamins A, B, C, E, K, fiber, potassium, folate, biotin, lutein, lecithin, healthy fats, and oleic acid Vegetable delight made with green beans carrot onion roasted chicken base and avocado oil recipe simple perfect amazing nut free keto gluten free vegetable green beans recipe green beans salad from scratch healthy delicious fast tasty simple easy made at home best green beans salad

Great Thanksgiving Warm Green Beans Salad

Our warm green beans salad is super quick and easy to make. It only takes about 5 minutes of active time to stir this delicious dish. I especially like to make these green beans instead of the green beans casseroles I am tired of eating every Thanksgiving!

Try this salad if you are not a green beans lover

I have been trying to include as many vegetables as possible in my family’s diet to keep us healthy. One way I discover to accomplish including a variety of vegetables is to cook them in a different way. I found that, although normally we don’t like green beans, this salad is quite a miracle. Combined with other vegetables and flavors, my kids enjoyed eating this warm green beans salad!

Warm Green Beans Salad Full With Nutrients

This warm green bean salad is made from healthy vegetables sauteed in healthy avocado oil. Check out the ingredients we use for the dish. We included some overall tips and tricks when cooking generally to help you become a healthier cook. This warm green salad is rich in iron, calcium, Vitamins A, B, C, E, and K, fiber, potassium, folate, biotin, lutein, lecithin, healthy fats, and oleic acid. 

Green Beans

Green beans are a healthy ingredient to include in your everyday diet. They are rich in Vitamins K and B. They are also a good source of calcium. Depending on the type of green beans you use, the nutrient levels may vary.

  • We like cooking with as fresh green beans as we can get. If that is the case, when you cook the salad you may want to taste the green beans before turning off the heat to see how soft the green beans are. If you like them softer, just saute them longer and vice versa.
  • Sometimes the fresh green beans at the stores have such a long shelf life from when they were picked up that some nutrients might have been lost. In those cases, I like cooking this salad with frozen green beans. The advantage of frozen green beans is that they have been picked at the ultimate ripe time and have been frozen for eating.
  • Lastly, if those 2 options are not available when I do want to make this green beans salad, I use canned green beans. The issue with the cans is extra salt, preservatives, chemicals, etc. If I end up using cans of green beans, then I make sure I wash the green beans prior to cooking them. Canned green beans are usually soft, so I spent less time stewing them.

Onion

In my book, all onions including garlic, are a superfood. In fact, when I was little my brother and I tried eating an onion as if an apple. Ouch… But the lesson still remained in my head about how healthy onions are. I have only one friend of mine who said she is allergic to onions. Although it is rare, it seems that anyone can be allergic to anything… But if you happen to be one of the lucky individuals that have no onion allergy, I urge you to include this vegetable in your daily diet. The main onion nutrients are vitamins B and C, folate, and potassium.

Carrot

Needless to say, carrots are famous for their Vitamin A properties. I used to eat a cup of carrots every night to improve my eye sigh. They are a great crunchy snack but in our recipe, we use them as a great background ingredient. We grate a carrot to the green beans and that not only adds so many nutrients to the dish but also adds color and volume to the salad. Carrots are also rich in Vitamins B, C, K, calcium, iron, biotin, lutein, and potassium.

Roasted Chicken Base

I used a roasted chicken base for this recipe to add some flavor to the dish. If you are a vegetarian or a vegan, just substitute this base with what you normally use such as vegetable broth. To make it even healthier, I sometimes skip the base altogether and use my favorite herbs to make the dish tastier. If you opt for skipping the base, just add 1/3 cup of water to stew the vegetables.

Sometimes, I use my own stock I made from other recipes that I freeze. For example, when I make cauliflower pizza (pepperoni, supreme), I freeze the stock from the cauliflower. Hence, in dishes like the warm green beans salad, I use the previously frozen stock instead of water.

Avocado Oil

I use avocado oil when cooking and extra virgin olive oil for salads. I found that avocado oil has 500 F degrees burning point to make me feel more comfortable when cooking. If you haven’t heard about the smoke point, it is important to get familiar with it as it is crucially important. In a nutshell, if you use oil with a low burning point in high heat, it will generate toxic fumes and free radicals which are harmful to our bodies. In some cases, there could be cancer-causing compounds that are dangerous to consume and inhale. Hence, why I use avocado oil with a very high burning point for my cooking.

In addition, avocado oil has a high omega-6 to omega-3 ratio (13:1) whereas we usually look for a 3:1 or 2:1 ratio for improved health.

Equipment

There is no special equipment needed to cook this amazing warm green bean salad. If you don’t have a grater, you can just finely chop the carrots. The rest of the equipment needed is usually found in almost every kitchen such as pan, knives, cutting board, measuring cup, and spoonula.

5 ingredients homemade healthy warm ready to eat in about 25 min Green beans salad low in calories, low fat, low cholesterol, low sugar and low sodium rich in iron, calcium, Vitamins A, B, C, E, K, fiber, potassium, folate, biotin, lutein, lecithin, healthy fats, and oleic acid Vegetable delight made with green beans carrot onion roasted chicken base and avocado oil recipe simple perfect amazing nut free keto gluten free vegetable green beans recipe green beans salad from scratch healthy delicious fast tasty simple easy made at home best green beans salad

Warm Green Beans Salad

Very easy warm green bean salad rich in iron, calcium, vitamins, fiber, potassium, folate, biotin, lutein, lecithin, healthy fats, and oleic acid. It is keto friendly and gluten-free.
Prep Time 5 mins
Cook Time 20 mins
Active Time 5 mins
Total Time 25 mins
Skill Level :Beginner
Gluten Free
Nut Free
Dairy Free
Keto
Course Appetizer, Salad, Side, Side Dish, Snack
Calories 122
Servings 2
Cuisine Bulgarian

Ingredients
  

Instructions
 

Prep

  • Wash hands with soap and water. Check out our article about how to wash hands properly
  • Gather all ingredients
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  • Chop 1 yellow onion
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  • Grate 1 carrot
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Saute the salad

  • Over medium heat, add 1 tbsp avocado oil to a non-stick pan
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  • To the heated oil, add the chopped onions and saute for 2 minutes
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  • Add the grated carrots and saute for additional 3 minutes
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Stew the salad

  • Add ⅛ tsp from the roasted chicken base to ⅓ warm water (per jar's directions) to make broth. Then add the broth to the carrots and onions.
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  • Add 1½ cup green beans
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  • Reduce heat to low, put the lid over the pan, and simmer the vegetables for about 10 minutes.
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  • After 10 minutes of stewing, remove the lid, increase the heat to medium, and stir vegetables until the stock is gone and the vegetables are soft.
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  • Enjoy!
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Video

YouTube video

Notes

  • When making the roasted chicken base you can experiment with how much flavor you would like to the warm salad. For example, add more roasted chicken base (or another type of broth) if you want a richer flavor.
  • To make this dish, vegetarian or vegan, just use a vegetable base broth.
  • We do our best to follow the safe cooking guidelines of saferecipeguide.org hoping this will help our readers get into good cooking habits!
  • Sometimes frozen green beans are the best option to use in this dish. They are better than the cans version since cans usually have extra salt, etc. Sometimes they are even better than fresh beans since the fresh beans could have stayed on the shelves for a long time causing the beans to lose vitamins and nutrients.

Nutrition

Nutrition Facts
Warm Green Beans Salad
Amount Per Serving
Calories 122 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 0.01mg0%
Sodium 58mg3%
Potassium 352mg10%
Carbohydrates 14g5%
Fiber 4g17%
Sugar 6g7%
Protein 2g4%
Vitamin A 5666IU113%
Vitamin C 16mg19%
Calcium 53mg5%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
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We strive to provide the most accurate information possible, however, it is at your own risk when you decide to use it. For example, the nutritional information shown is an estimate provided by our recipe plugin. It should not be considered a substitute for a professional nutritionist’s advice. If we list a recipe as nut-free, for instance, we do our best to check all ingredients for nuts via an application. However, it is your responsibility to double-check our work before using the information as there is always room for manual error on our part or an error on the application we use.

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