Pan-Asian Vegetables

Vegetarian
Vegan
Gluten Free
Dairy Free
Low Fod Map
Health score
38%
Pan-Asian Vegetables
45 min.
6
58kcal

Suggestions


Discover the vibrant flavors of the Pan-Asian Vegetables, a delightful side dish that brings together the best of nature's bounty. This recipe is not only a feast for the eyes but also a celebration of health, making it perfect for anyone seeking a vegetarian, vegan, gluten-free, and dairy-free option. With just 58 calories per serving, you can indulge guilt-free while enjoying a medley of textures and tastes.

Imagine the crisp-tender haricots verts and the sweet, tender baby pattypan squash, both cooked to perfection and tossed in rich dark sesame oil. This dish is a wonderful way to incorporate more vegetables into your diet without sacrificing flavor. The addition of sesame seeds adds a delightful crunch and nutty aroma, elevating the dish to new heights.

Whether you're hosting a dinner party or simply looking for a quick and healthy side to complement your meal, these Pan-Asian Vegetables are sure to impress. They can be prepared ahead of time, allowing you to enjoy the company of your guests without the stress of last-minute cooking. Just a quick steam before serving, and you're ready to present a dish that is as nutritious as it is delicious. Dive into this culinary adventure and let the vibrant colors and flavors of the Pan-Asian Vegetables brighten your table!

Ingredients

  • tablespoon sesame oil dark
  • pound slender green beans 
  • pound baby pattypan squash 

Equipment

    Directions

    1. Cook beans and squash in boiling water to cover 5 minutes or until crisp-tender.
    2. Drain well. Toss with sesame oil; sprinkle with sesame seeds, if desired.
    3. Serve immediately.
    4. Note: Beans and squash may be prepared ahead. Plunge cooked vegetables into ice water until cool.
    5. Drain well. Just before serving, steam vegetables until thoroughly heated; drain well, and proceed as above.

    Nutrition Facts

    Calories58kcal
    Protein13.94%
    Fat36.31%
    Carbs49.75%

    Properties

    Glycemic Index
    7.67
    Glycemic Load
    1.48
    Inflammation Score
    -6
    Nutrition Score
    8.2486956275028%

    Flavonoids

    Luteolin
    0.1mg
    Kaempferol
    0.34mg
    Myricetin
    0.1mg
    Quercetin
    2.06mg

    Nutrients percent of daily need

    Calories:57.67kcal
    2.88%
    Fat:2.65g
    4.08%
    Saturated Fat:0.4g
    2.5%
    Carbohydrates:8.17g
    2.72%
    Net Carbohydrates:5.22g
    1.9%
    Sugar:4.27g
    4.75%
    Cholesterol:0mg
    0%
    Sodium:5.29mg
    0.23%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:2.29g
    4.58%
    Vitamin K:35.32µg
    33.64%
    Vitamin C:22.83mg
    27.67%
    Manganese:0.28mg
    14.1%
    Vitamin A:685.68IU
    13.71%
    Folate:47.63µg
    11.91%
    Fiber:2.95g
    11.79%
    Vitamin B6:0.19mg
    9.45%
    Magnesium:36.29mg
    9.07%
    Potassium:297.1mg
    8.49%
    Vitamin B1:0.11mg
    7.66%
    Copper:0.13mg
    6.46%
    Iron:1.08mg
    6.01%
    Vitamin B2:0.1mg
    5.96%
    Phosphorus:55.94mg
    5.59%
    Vitamin B3:1.01mg
    5.04%
    Calcium:42.34mg
    4.23%
    Vitamin E:0.44mg
    2.94%
    Zinc:0.4mg
    2.67%
    Vitamin B5:0.25mg
    2.47%
    Source:My Recipes