Posted on July 31, 2014 by Jenny Cromack
Broccoli and Bean Recipes
Broccoli and green beans are fantastic green vegetables that taste great and complement each other perfectly. Here are some great broccoli and bean recipes perfect for a side dish to complement your meat or fish or as a lunch or main meal.
Vegetables don’t have to be bland and boring adding flavours and spices means you can get the goodness of the vegetable with a variety of tastes.
Remember you can bulk make this to last you a few meals.
Indian Broccoli, Bean and Carrot Salad
Kcal 248, Protien 16g, Carbs 20g, Fat 11g, Sat 1g
Serves 4
Ingredients
• 250g green beans, trimmed
• 1 head of broccoli, cut into florets
• 1 tsp vegetable oil
• 2 tsp black mustard seeds
• ½ tsp dried chilli flakes
• 100g frozen peas (or use fresh)
• 3 large carrots, grated
• large bunch coriander, roughly chopped
• 3 tbsp sunflower seeds
For the raita
• 200ml natural yogurt
• ½ cucumber, peeled and grated
• thumb-sized piece ginger, grated
• ½ tsp ground cumin
• juice and zest 1 lime
• 1 tbsp chopped mint leaves
Method
- Cook the green beans in a large pan of boiling water for 4-5 mins, adding the broccoli after the first 2 mins. Once all the vegetables are tender, drain well. Meanwhile, mix all the raita ingredients together, then set aside.
- Heat the oil in a large frying pan and toast the mustard seeds and chilli flakes for a few mins until fragrant. Add the peas, green beans and broccoli, tossing until heated through. Turn off the heat and stir in the carrots and coriander.
- Serve the salad warm (or cold for a working lunch) with a dollop of raita, sprinkled with sunflower seeds
Broccoli and Bean Salad with Onion and Garlic
Kcal 135, Protien 6g, Carbs 5g, Fat 6g, Sat 1g
Serves 2-3
Ingredients
• 200g broccoli
• 200g broad beans
• 1 tbsp olive oil
• 1 onion, finely sliced
• 2 garlic cloves, finely sliced
Method
1. Bring a large pan of water to the boil, add the broccoli and beans and cook for 3-5 mins until just tender. Drain and set aside. Heat the oil add the onion and fry for 2-3 mins
2. Stir in the garlic and fry for 1 min more, then throw in the broccoli and beans and cook for 2 mins until the broccoli is warmed through and coated in the onion and garlic.
Broccoli and Broad Beans with Chilli and Crispy Garlic
Kcal 90, Protien 5g, Carbs 2g, Fat 7g, Sat 1g
Serves 6-8
Ingredients
400g Tenderstem broccoli, stalks and florets separated
200g broad beans
3 garlic cloves, thinly sliced
4 tbsp olive oil
1 red chilli, deseeded and sliced
Method
1. Bring a large pan of salted water to the boil. Add the stalks and cook for 2 mins, then add the florets and broad beans and cook for 2 mins more.
2. Gently heat the garlic and oil together until the garlic just starts to sizzle and brown, then remove from the heat and add the chilli. Drain the broccoli and beans really well and toss in the garlic oil to serve.