This Green Beans Ole recipe adds a fiesta flair to your green beans. Add bell pepper and tomatoes seasoned with basil, rosemary and pepper for a very healthy and delicious side dish. Ole!

Green Bean OlePrep Time: 15 min
Cook Time: 20 min
Ready In: 35 min

Servings: 6

1 lb Green Beans cut in 1-inch pieces (3 cups)
½ cup Yellow Bell Pepper, chopped
¼ cup Onion, chopped
1 tbsp Olive Oil or Vegetable Oil
2 medium Tomatoes, peeled and chopped
1 tsp Salt
½ tsp Dried Basil, crushed
¼ tsp Dried Rosemary, crushed
1/8 tsp fresh Ground Black Pepper

Place cut up green beans in a microwave-safe covered dish with a small amount of water until crisp-tender, approximately 10-12 minutes. Drain thoroughly.
While the beans are cooking, sauté the ball pepper and onion in olive oil or vegetable oil until tender but not brown.
Add the chopped tomatoes, salt, basil, rosemary, and pepper to the bell pepper-onion mixture.
Stir in the cooked green beans and continue cooking until everything is heated through.

Tips & Notes
Green Beans are a good source of fiber and vitamin C and also contain calcium, magnesium, zinc and vitamin A. Also, green beans are a source of folate which supports DNA synthesis and new cell formation.
Raw fresh green beans, also called as snap beans or French beans, should be tender, long, stiff, but flexible and give snap sound when broken. Buy them from organic stores for their rich “beany” flavor.
Avoid limp or overly matured beans with tough skin.
To store, place them in a perforated plastic bag and keep inside the refrigerator set at high relative humidity. They keep well for up to a week.
Wash raw beans in cold water. Just before using, remove the strings and trim the ends.
Here are some serving tips:
Green beans are among the most-favored vegetable items in stir-fry, stews, grilled-salads, Steamed along with carrots cauliflower, peas, tomatoes, etc …
They mix well with cheese, nuts, mushroom, seafood, meat, etc.
In Asian region, they are used in curries, soups, stir-fry with rice (rice pilaf) etc.
Green beans contain oxalic acid, a naturally-occurring substance found in some vegetables, which, may crystallize as oxalate-stones in the urinary tract in some people. People with known history of oxalate urinary tract stones are advised against eating vegetables belong to Brassica and Fagaceae family. Adequate intake of water is, therefore, advised to maintain normal urine output to minimize the stone risk.

Nutritional Information Per Serving
Calories: 28
Cholesterol: 0mg
Sodium: 280mg
Total Carbohydrates: 6g
Dietary Fiber: 2g
Protein: 1g


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Filed under: Recipes for Diabetics

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