Today I want to share with you a very simple and healthy scrambled eggs recipe with green beans. This yummy, vegetarian clean eating recipe is ready within a few minutes.
Although most people serve this quick meal for breakfast we have this light summer dish often for lunch or even dinner.
My mother in law knows how to grow green beans (commonly referred to as string beans) in her garden and I’m lucky to get a big bunch of them each year in July. The premise for this easy eggs recipe is that you blanch green beans before you use them for this dish.
How to blanch green beans?
Blanching is a basic cooking technique wherein usually the vegetable or fruit is put into boiling water, removed after a certain period of time and transferred to ice water.
For most of the recipes and also for the following one you need to blanch green beans in advance. Also if you plan to freeze green beans – blanching is a must.
- Use a large saucepan of water and salt it generously. This is crucial as it helps to prevent flavors and nutrients from seeping out of the legumes.
- Bring it to a boil.
- Drop washed and trimmed beans in rapidly boiling water.
- Cook the legumes around 6 minutes (until tender).
- Drain and immediately plunge into ice water or place under cold running water to stop the cooking process.
Healthy scrambled eggs with green beans
A quick and easy, yet delicious vegetarian dish
- Prep Time: 8
- Cook Time: 10
- Total Time: 18
- Yield: 2
- 400 grams green beans, blanched
- 1 onion in small cubes
- 1 tablespoon olive oil
- 3-4 eggs, scrambled
- 1 teaspoon salt
- some pepper
- Heat olive oil in a pan.
- Add the onion to the pan and sauté for 2 minutes.
- Add blanched green beans and stir-fry for 4-5 minutes. (see directions for blanching above!)
- Add scrambled eggs into the pan and stir well until the eggs are done.
- Taste it with salt and pepper.
- Serve with whole grain bread and a tomato salad
Are scrambled eggs healthy or not?
Did you know that eggs are not necessarily part of a beneficial breakfast? They are also not a healthy choice for obtaining protein. On the contrary. Eggs are supposed to be as unhealthy for the human body as cigarettes. This surprising result was presented by the “Harvard Health Study”. The study concluded that the daily consumption of one egg and its cholesterol content shortens life as much as smoking five cigarettes a day for 15 years. Many other evidence-based studies support this estimation. (1)
In the professional magazine “Atherosclerosis”, a study found that the consumption of three eggs per week significantly increases the risk of strokes and heart attacks. A similarly strong increase in risk could also be found with strong smokers. (2)
How to make healthy scrambled eggs?
So what can you do, if you love eggs and don’t want to give up this easy source of protein and vitamin B12? My advice is to pair your egg dish with super healthy vegetables or legumes. Green beans are in my opinion one of the best foods to pair with eggs.
Health benefits of green beans
Beans contain healthy components, like antioxidant flavonoids. These are phytonutrients, which protect our cells against harmful free radicals, strengthen the immune system and have anti-inflammatory properties. On top of that, they contain vitamin b2, vitamin b6, and beta-carotene that our body can process to vitamin A. Other components are potassium an important mineral for cell growth and magnesium that is favorable for our muscles and nerves.
But that’s not all! Green beans are also a good source of plant protein while their high fiber content promotes digestive health. You may want to check out in this context also my lists of high fiber foods. Given the fact that eggs and animal products, in general, don’t contain any fiber, you could easily increase the beneficial fiber in any animal-based dish with veggies or legumes.
I hope that the numerous benefits of green beans can convince you to include this scrambled eggs recipe with green beans more often in your meal plan. For more inspiration, watch my following video below.
Storage tip: freeze green beans!
Green beans should be eaten as fresh as possible. They can be stored in the vegetable box or salad drawer of your fridge for a short time. Heads up: After two days already they can taste floury and bitter.
To get most of this nutrition powerhouse I wash, trim, blanch and then freeze most of the green beans that I get from my mother in law. That way I can serve them even in autumn and winter time. Green beans can be stored in your freezer for 8-10 months.
How do you like this recipe variation?
Now it’s your turn. Let me know how you like this green beans recipe with scrambled eggs in the comment section below! Is it too easy and simple for you? Or do you – like me – also prefer simple, quick, and yet delicious clean eating dishes?