Green Bean with Tomato Recipe

Green beans are vegetables with a high concentration of nutrients. It is optimal to include them in the usual diet with the aim of improving the quality of it. They are suitable for both sedentary people and athletes. That is why we are going to show you two options to prepare them with tomato.

Before starting, remember that the presence of vegetables is essential in the context of a healthy diet. A high consumption of these foods is related to a lower risk of developing chronic diseases, such as cardiovascular ones. To enhance this power, it is advisable to season them with spices.

Green Beans With Tomato

First we want to tell you about the main nutritional properties of green beans. So to begin we have to make special mention of its fiber content. This substance has been shown to be able to reduce the risk of developing intestinal pathologies, according to a study published in International Journal of Food Sciences and Nutrition.

Not only can it decrease the incidence of colon cancer, it can it is considered essential to avoid situations of constipation. This is because it increases the volume of the fecal bolus, thus increasing the pressure received by the mechanoreceptors in the digestive tract.

From here, the peristaltic contractions become more dynamic, generating an effective decrease in the mass through the intestine.

On the other hand, fiber is an element capable of increasing the feeling of satiety. This is evidenced by an investigation published in the journal European Journal of Clinical Nutrition. This reduces the risk of snacking on unhealthy foods between meals, such as industrial ultra-processed foods.

You may also be interested in: What happens to the body after an excess of fiber?

Ingredients

  • 1 kilogram of green beans.
  • 2 heads of garlic.
  • 1 medium onion.
  • Extra virgin olive oil.
  • 2 glasses of crushed tomato.
  • Salt and pepper.

Step by step for the elaboration

The first thing to do is clean the beans, removing the tips and side threads. Subsequently, they are washed and cooked in water with a jet of oil and salt. If you use a pressure cooker, it will take 5 minutes for them to be ready. Another option is to buy them already cooked and canned.

Then, it is optimal to fry the finely chopped onion with the sliced ​​garlic. Once they are golden brown, add a little pepper and add the crushed tomato, cooking for 5 minutes so that all the flavors are integrated.

At this point you will have to add the beans that have previously been cooked, lowering the heat and leaving the whole for another 3 minutes until the vegetables are well soaked in the sauce.

From here, it only remains to serve and enjoy. They can be eaten as a single dish or served as a garnish with a portion of grilled meat or fish.

Green beans with tomato and ham

The above recipe contains fiber, micronutrients and antioxidants, but is lacking in protein. These elements are essential to ensure the proper functioning of the body's lean tissue, as evidenced by a study published in the journal Nutrients.

For this reason, we also wanted to bring you a recipe for green beans with tomato in which a certain amount of ham is introduced. This is one of the healthiest sausages, since its degree of processing is low and it contains proteins of high biological value.

When choosing it, look at the labeling to verify that it does not have antioxidants or nitrites in its composition.

To know more: What are proteins and what are they for?

Ingredients

  • 800 grams of green beans.
  • 5 slices of ham.
  • 2 to 3 medium tomatoes.
  • 1 green pepper
  • 2 onions.
  • 4 cloves of garlic
  • Olive oil.
  • Salt.
  • Parsley.

Step by step for its elaboration

First you have to make the tomato sauce. For it two garlic cloves are minced and browned in a pot with extra virgin olive oil. The finely chopped onions and green pepper are added, as well as a pinch of salt and pepper.

Once the vegetables are poached, include the tomatoes cut into pieces, re-seasoning to taste.

From here it is cooked for 20 minutes over low heat, trying to reach the boiling point. It is possible to add a teaspoon of salt to counteract the acidity of the tomato, but we recommend that you do not do so to avoid damaging the nutritional value of the recipe in question. Once the cooking has finished, it is necessary to beat the result until it reaches a thick sauce.

At this time the beans will have to be cleaned, cooking them in a pot with salt for 5 minutes, to later drain them and reserve them until later.

The next step is to cut the remaining garlic and brown them with a splash of extra virgin olive oil. Here the ham cut into small pieces will be added, also seeking to achieve a golden point.

Once this time has come, it will be necessary to place the beans in the pan, pouring the tomato sauce over the top to let all the ingredients cook for 3 minutes over low heat. Once the time has passed, it will be ready to serve accompanied by a parsley leaf.

Green beans with tomato: a healthy dish

As you have seen, it is easy to make green beans with tomato. In addition, it is a healthy preparation that stands out for its content in essential micronutrients and antioxidants.

We recommend that you introduce this recipe in the context of a balanced and varied diet to further increase its quality.