Sauteed frozen green beans are a game-changer for any meal – a simple recipe for a tasty side dish!
I always have a bag of beans in my freezer.
Frozen green beans are a great option for a quick and easy side dish for busy weeknights, and they can be sautéed in just a few minutes.
Not only are they nutritious, but they’re also versatile and can be seasoned to your liking.
TABLE OF CONTENTS
Are Frozen Green Beans As Nutritions As Fresh?
Yes, frozen green beans can be just as nutritious as fresh ones.
The freezing process done shortly after harvest helps “lock in” many of the nutrients.
Very few simple ingredients are needed for this flavor-packed recipe.
For full recipe and measurements, scroll down to our printable recipe card.
Frozen green beans: There is no need to thaw the frozen beans for this recipe.
You can use either whole green beans or cut, depending on your preference.
Olive oil: Olive oil is a healthy fat that provides a rich flavor to the dish.
You can substitute it with an oil of your choice, like avocado oil, or even butter if you like buttery sautéed green beans.
Fresh garlic: Garlic is a classic seasoning for sautéed green beans.
It adds a savory, slightly sweet flavor that pairs well with the beans.
You can use minced garlic for a more intense garlic flavor.
Salt and black pepper: Salt and pepper are essential seasonings to give the dish a taste.
Soy sauce: I love making stir fry with soy sauce; it gives the dish a savory and salty flavor.
Cilantro: Adds a fresh flavor to green beans.
How to Make Sautéed Frozen Green Beans: Step by Step
The prep for this recipe is super quick.
Peel the garlic. You can chop it if you prefer, although I left it whole.
Keep the oil, soy sauce, salt, and black pepper on hand.
Take the green beans out of the freezer, which you will not have to thaw.
In a large skillet or wok, heat vegetable oil over medium heat.
Once the oil is hot, add the garlic and lightly sauté it to make the oil more flavorful.
Then add the frozen green beans and sauté them in a couple tablespoons of water until tender-crisp texture.
Pour in the soy sauce, a little black pepper, and salt if needed, and continue stir-frying for another couple of minutes.
This will blend the flavors and create a delicious sauce for the green beans.
Finish it off with a sprinkling of chopped cilantro and serve.
My Pro tip for the best results
This recipe is one of the easiest recipes ever. The only advice I want to give you is not to overcrowd the pan, as this can cause the green beans to steam instead of sauté, resulting in a less desirable texture.
Substitutions & Variations:
Alternative vegetables: Fresh French green beans (also called Haricots Verts) or sugar snap beans can be substituted for frozen green beans.
Nuts: Toss in some cashews or almonds for added texture.
Sweetness: Add a teaspoon of honey or brown sugar for a touch of sweetness.
Make gluten-free: Many soy sauces contain gluten; use a gluten-free one or replace it with tamari or coconut aminos to make this dish gluten-free.
Make it spicy: Add a pinch of crushed red pepper flakes for some heat.
How to Serve This Easy Green Bean Recipe
These sauteed frozen green beans are a versatile side dish that can complement a variety of meals.
If you are in the mood for a bowl of rice, put these sauteed green beans on a bed of steamed rice or quinoa, perhaps with other vegetables such as crunchy air fryer broccoli, boiled carrots, red bell peppers, or steamed cauliflower.
Another great idea is to chill the green beans and combine them with cherry tomatoes, red onion, and a simple vinaigrette for a refreshing and healthy salad.
How To Store
Leftovers can be stored in an airtight container or covered with plastic wrap and placed in the refrigerator for up to 2-3 days.
I do not recommend freezing them after cooking, as the texture may become mushy upon thawing.
What are the benefits of green beans?
Green beans are a valuable source of vitamins and minerals.
They mainly contain vitamins A, C, potassium, iron, and phosphorus. They are also a vegetable source of calcium that should not be underestimated.
The beneficial properties of green beans are also related to their content of antioxidants, such as beta-carotene and lutein.
Antioxidants help our body protect itself from the action of free radicals and repair vision and skin from premature aging.
The antioxidants and flavonoids found in green beans are beneficial for the heart and circulation and may also be helpful in protecting our bodies from inflammation.
Green beans are also a source of calcium.
Should I blanch green beans before sauteing?
No, you can cook them straight from frozen.
In fact, cooking them frozen is a great way to prevent them from becoming too soft or losing their texture during cooking.
And I have actually found that even when not pre-boiled, they retain their bright green color.
Can I use fresh green beans instead of frozen beans?
Yes! You may need to increase the cooking time by 1-2 minutes for fresh beans,
Can I make this dish ahead of time?
Yes, you can make this dish ahead of time and reheat it in the microwave or on the stove.
How do I prevent the green beans from getting mushy?
To prevent the green beans from getting mushy, make sure not to overcrowd the pan when cooking.
It’s also important to not overcook them.
10 Minute Sautéed Frozen Green Beans
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- 2 Tablespoon olive oil
- 2 Garlic cloves
- 16 oz Frozen green beans
- 3 Tablespoon of soy sauce
- Salt and black pepper to taste
- Fresh cilantro, chopped
- Heat the olive oil in a large skillet over medium heat.
- 2. Add the garlic and sauté for 30-40 seconds.
- 3. Add the frozen green beans and cook at medium heat, stirring occasionally, for about 5-6 minutes.
- Add the soy sauce and cook for another 2 minutes on medium-high heat.
- Add black pepper and salt if needed.
- With the heat off, add chopped cilantro, mix well, and serve.
Amount Per Serving: Calories: 219Total Fat: 14gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 12gCholesterol: 0mgSodium: 1609mgCarbohydrates: 21gFiber: 8gSugar: 8gProtein: 7g
Nutrition is automatically calculated by Nutritionix - please verify all nutrition information independently and consult with a doctor or nutritionist for any and all medical and diet advice.