Sautéed Green Beans and Brussels Sprouts with Chile and Mint

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
78%
Sautéed Green Beans and Brussels Sprouts with Chile and Mint
20 min.
8
101kcal

Suggestions


Looking for a vibrant and healthy side dish that will elevate your meal? Look no further than our Sautéed Green Beans and Brussels Sprouts with Chile and Mint! This delightful recipe combines the earthy flavors of Brussels sprouts with the crispness of green beans, all brought to life with a hint of heat from red pepper flakes and the refreshing touch of mint. Perfect for any occasion, this dish is not only vegetarian and vegan but also gluten-free and dairy-free, making it a versatile choice for various dietary preferences.

In just 20 minutes, you can whip up a colorful and nutritious side that serves up to 8 people, making it ideal for family gatherings or dinner parties. With only 101 calories per serving, you can indulge without the guilt. The combination of protein, healthy fats, and carbohydrates ensures a balanced dish that will leave you feeling satisfied.

Whether you're looking to impress your guests or simply want to enjoy a wholesome meal, this sautéed green beans and Brussels sprouts recipe is sure to become a favorite. The preparation is straightforward, and the result is a dish that bursts with flavor and texture. So grab your frying pan and get ready to sauté your way to a deliciously healthy side dish!

Ingredients

  • 1.5 pounds brussels sprouts trimmed sliced lengthwise
  • teaspoon mint leaves dried
  • pound green beans trimmed
  • tablespoons olive oil 
  • 0.3 teaspoon pepper flakes red hot
  • 0.3 cup water 

Equipment

  • frying pan
  • paper towels
  • pot

Directions

  1. Cook green beans in a 4-quart pot of well-salted boiling water, uncovered, until crisp-tender, 3 to 4 minutes.
  2. Drain.
  3. Meanwhile, heat oil with red pepper flakes in a 12-inch heavy skillet (preferably straight-sided) over medium-high heat until it shimmers. Sauté Brussels sprouts with 1/2 teaspoon salt until crisp-tender, about 6 minutes.
  4. Add beans and sauté 2 minutes.
  5. Add water and boil until evaporated and vegetables are just tender, about 2 minutes.
  6. Remove from heat and stir in mint. Season with salt.
  7. •Green beans can be boiled 1 day ahead and chilled in a sealable bag lined with damp paper towels.•Brussels sprouts can be cut 1 day ahead and chilled in a sealable bag lined with damp paper towels.

Nutrition Facts

Calories101kcal
Protein13.92%
Fat44.93%
Carbs41.15%

Properties

Glycemic Index
9.75
Glycemic Load
2.52
Inflammation Score
-8
Nutrition Score
16.743913132211%

Flavonoids

Naringenin
2.8mg
Luteolin
0.36mg
Kaempferol
0.99mg
Myricetin
0.07mg
Quercetin
3.18mg

Nutrients percent of daily need

Calories:100.91kcal
5.05%
Fat:5.64g
8.68%
Saturated Fat:0.81g
5.05%
Carbohydrates:11.63g
3.88%
Net Carbohydrates:6.82g
2.48%
Sugar:3.72g
4.14%
Cholesterol:0mg
0%
Sodium:26.5mg
1.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.93g
7.87%
Vitamin K:178.14µg
169.66%
Vitamin C:79.21mg
96.01%
Vitamin A:1057.63IU
21.15%
Manganese:0.42mg
20.87%
Fiber:4.8g
19.21%
Folate:70.94µg
17.73%
Vitamin B6:0.27mg
13.46%
Potassium:452.95mg
12.94%
Vitamin E:1.76mg
11.74%
Vitamin B1:0.17mg
11%
Iron:1.87mg
10.39%
Magnesium:34.3mg
8.58%
Vitamin B2:0.14mg
8.06%
Phosphorus:80.59mg
8.06%
Calcium:58.18mg
5.82%
Vitamin B3:1.06mg
5.31%
Copper:0.1mg
5.09%
Vitamin B5:0.39mg
3.92%
Zinc:0.5mg
3.32%
Selenium:1.71µg
2.45%
Source:Epicurious