Don’t be green-bean with envy – just balsa-make this dish for yourself!

Next time I’ll get back to a main entrée, but today, I’m taking another opportunity to showcase a lovely vegetable side dish, once again courtesy of the Instant Pot® (IP).  Simple and delicious, hot or cold, this recipe will not disappoint.  Enjoy!

Instant Pot Balsamic Garlic Green Beans
Serves 4-6
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Ingredients:

4 fluid ounces water
1/2 pound green beans, trimmed
4 tablespoons olive oil (divided into 3 tablespoons and 1 tablespoon)
5 cloves garlic, chopped
Kosher salt and pepper, to tatste
2 tablespoons balsamic vinegar

Instructions:

1. Pour water into the IP pot.  Place trivet and/or steamer basket inside.
2. Place green beans onto trivet and/or basket.
3. Cook the beans on Manual High Pressure for 0 minutes (yes, you read that correctly!)
4. While the beans are steaming, pour 3 tablespoons of olive oil and the balsamic vinegar in a medium-sized bowl.
5. Once the IP cooking cycle is complete, do a Quick Release. Remove beans immediately, spread out on a baking sheet and dry.  Pour out the liquid from the IP and dry the IP pot.
6. Place the IP pot back inside the IP and set IP to Sauté.  Pour 1 tablespoon olive oil into IP pot, let heat for 1 minute. Add the garlic and cook for 30 seconds.  Toss in the green beans.  Stir for about 1 minute.  Season with kosher salt and pepper.
7. Remove green bean mixture from IP pot and toss into the bowl with the oil and vinegar.  Toss to coat.  Add additional kosher salt and pepper to taste.
8. This tastes delicious ‘hot off the press’ but is also delightful, cold, after being refrigerated overnight.

Let’s get straight to the Nutrition Highlight which is a pretty obvious one at this point.  It’s . . .

GREEN BEANS
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Green beans contain:

Fiber: improves digestion and/or decreases blood cholesterol
Folate: critical in the synthesis of genetic material (i.e. DNA) and cell division
Manganese: critical component of enzymes involved in antioxidant function, bone development, metabolism, and wound healing
Vitamin B2 (Riboflavin): critical for cell development, function, and growth as well as for converting food to energy
Vitamin C: acts as an antioxidant (protect cells from damaging molecules [‘free radicals’]), is a requirement for collagen production, and is important for some neurotransmitter synthesis
Vitamin K: critical for blood clotting and bone structure

So, that’s all for now.  Please feel free to ask questions about my experience with the IP, Weekday Vegetarianism, green beans, general nutrition or whatever! See you next time!

References:

1. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=134
2. https://ods.od.nih.gov/factsheets/Folate-Consumer/
3. http://lpi.oregonstate.edu/mic/minerals/manganese
4. https://ods.od.nih.gov/factsheets/Riboflavin-Consumer/
5. https://ods.od.nih.gov/factsheets/VitaminC-Consumer/
6. https://ods.od.nih.gov/factsheets/VitaminK-Consumer/

Disclaimer:
Any content you find on Sunny Seeds Nutrition Blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you have regarding a medical condition.

 

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