Steamed/Saute/Stir Fry Green Beans and Broccoli

I am not playing doctor. Any advice you read on this blog cannot be used as a substitute for professional medical advice. If you are experiencing a health condition please reach out to a qualified healthcare professional. I repeat, do not use this blog as medical advice to treat yourself or others.

Like all of my recipes, this will be quick and easy. All measurements approximate, because that is how it should be. My kitchen is definitely not a chemistry lab.

Ingredients

  • Green beans, cleaned, washed twice, and chopped in 1” long pieces, about 6 Cups.
  • Broccoli 2 cups, chopped.
  • Onion – 1 cup chopped finely
  • Tomato – 1 cup chopped finely
  • Grated Ginger – 1 Tbsp
  • Minced Garlic – 1 Tbsp
  • Water – 1/4 Cup
  • Oil – 2 Tbsp – I use Butter, Grapeseed or Olive Oil
  • Salt and Black Pepper to taste
  • A 1/2 cup of chopped cilantro for garnish

Use of following ingredients entirely Optional. These are what make your food taste great, also have some amazing immune-boosting properties as well as accelerate the fat-burning.

  • Cumin Seeds – 1 Tbsp
  • Black Seeds – 1 Tbsp
  • Coriander Powder – 1 tsp
  • Turmeric – 1 tsp
  • Paprika – 1 tsp
  • Jalapeno Pepper – 2 chopped finely

I make this recipe in Instant Pot, but you can probably make it in a pan. Skip the layer of water when using the pan. Instant Pot** needs water to create Steam since it is a Pressure Cooker.

In the inner pot of the Instant Pot – add in this order – water, oil, Cumin and Black seeds, Tomato, Onion, Ginger, Garlic, Beans, Jalapeno and rest of the spices. Leave the Broccoli and Cilantro aside for use later.

Start the instant Pot in Saute-More-8 minutes and Close the Vent.

When the Instant Pot timer beeps, turn it Off. Do a Quick Pressure Release. Open the Pot and mix all ingredients well. Add Broccoli and Cilantro. Mix again and close the lid for 5 minutes for broccoli to finish cooking in the residual heat. 5 minutes is all the cooking time you need to get the Sulforaphane (SFN) levels up for getting all of the health benefits of Broccoli. I talk about it in this post: Did you know eating Cabbage, Cauliflower, Broccoli and Brussel Sprouts helps prevent Cancer?


** Instant Pot has de-mystified cooking for many. If you do not have any cooking appliances or pots and pans, this is a great device to have on hand. You can get one here or really anywhere home electronics are sold.


broccoli green beans stir fry
Green Beans, Broccoli Stir Fry with Onion, Garlic, Ginger, Turmeric, Paprika, Cumin, Black Seeds.

This is how this looks. I ate a bowl full with a side of Salmon that I had left over from a few nights before. Beans are low calories, and you can eat as much as you want.

Its is a recipe you can cook literally in under 30 minutes from start to finish. Or cook in bulk and keep it for later.

If you are cooking this in aregular pan on stovetop, follow the same directions as above. Skip adding the water and cook for maybe 10-15 minutes. You may have to stir the beans occasionally to prevent burning. Add broccoli at the end of the cooking after turning the stove off.


Well – If you are intrigued by simplicity of this recipe and want to lose weight while eating some delicious foods (and not bland salads and crazy exercises) then book a call below to find out if we can work together.


What are your favorite ways to eat green beans?


Q: What acting job did the green bean audition for?
A: The casseROLE.

I just had to.. I do not know who wrote the joke, but my kids tell it to me.


Jerry Seinfeld Experiment: Don’t break the chain. Post #17.

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