Roasted Green Beans

Oven-roasted beans make a great side dish or snack addition which is easy to prepare with fresh or frozen green beans. You can easily customize these crispy and juicy beans by adding toppings like maple syrup, lemon juice, garlic, etc. They are healthy, low in calories, and high in fiber which will be easy to add to your diet.  

Have you ever tried Roasted Green Beans? If you haven’t yet, they are so delicious and a must-try. Although I love to steam my green beans, at times lightly, I love to do a fancy recipe such as green bean casserole around the holidays or this easy roasted green beans recipe.

A great side dish that will have everyone coming back for seconds. It is an effortless dish that can be present anytime, and the flavor kicks with crispiness and will definitely be your number one choice.  

Also try, Roasted White Sweet Potatoes, Maple Roast

Green Beans Health Benefits

 

Green beans are a necessity in many families across the United States. Snap beans and string beans are two of the most common names for these beans. They are not usually green, as they have varieties that can also be yellow or purple.

 

Green beans are low in calories, but they are high in nutrients that provide a variety of health advantages. Vitamin C, quercetin, flavonols, and kaempferol are all antioxidants found in legumes. These antioxidants battle free radicals in the body, reducing cell damage and maybe lowering the risk of certain diseases.

 

Green beans also provide the following health benefits:

 

Improves Our Heart Health

 

Green beans are high in fiber, which is a beneficial food nutrient for various reasons. Soluble fiber has been shown to promote heart health by reducing LDL cholesterol (bad cholesterol).

 

Safeguards Gut Health

 

The fiber content from green beans can keep your digestive tract healthy and working smoothly. On the other hand, certain forms of fiber might cause gas, intestinal pain, and bloating if you have a digestive disease like irritable bowel syndrome.

 

Assist in a Healthy Pregnancy

 

Folate is a vitamin B essential for unborn infants’ growth and development. The vitamin aids in the prevention of several birth abnormalities. A single cup of green beans contains around one-third of your daily required folate consumption.

 

Keeps Our Bones Healthy

 

Green beans are rich in vitamin K and are a good calcium source. These nutrients are essential to keep strong, healthy bones and lower the risk of fractures.

 

Decreases Depression

 

Vitamin B is beneficial in preventing depression. Having enough folate helps to lower homocysteine levels in the body. 

 

Homocysteine deficiency can disrupt the normal production of serotonin, dopamine, and norepinephrine; these are the hormones that control your mood, sleep, and appetite.

 

Prevents Anemia

 

Iron is a necessary component of red blood cells, which transport oxygen from the lungs to all other cells in your body. Anemia occurs when the quantity of red blood cells or the amount of hemoglobin inside the cells is lower than usual. 

 

Green beans are a good source of iron from plants, which might help you receive the amount you need to avoid anemia.

 

Helps to Prevent Cancer

 

Green beans include chlorophyll, which may aid in the slowing of cancer tumor development and lowering cancer risk. However, animals are used in recent studies. More study is needed to validate chlorophyll’s anti-cancer properties.

Roasted Green Beans Ingredients

1. Green Beans
2. Avocado or Olive Oil
3. Garlic
4. Italian Seasoning
5. Salt
6. Lemon Juice

How to Make Roasted Green Beans?

 

It is so easy to make oven-roasted green beans; trim the top of the green beans and rinse. Drain in a colander and add to a large bowl; toss with olive oil, garlic, and Italian seasoning. Place in a single layer on a baking sheet.

 

1.  Preheat the oven to 425 degrees. Line a baking sheet with parchment paper, lightly brush or spray with oil. Set aside.
2. Trim ends off the green beans, rinse and dry them, and place them into a large bowl. 
3. Add garlic cloves, oil, Italian seasoning, sea salt, and toss green beans.
4. Place seasoned green beans and garlic on a baking sheet in a single layer. 
5. Bake for 25- 30 minutes or until green bean edges is golden brown and tender.
6. Toss with lemon juice and serve immediately. You can also try my Vegan Southern Green Beans and Potatoes and Easy Green Bean Recipe.

Spice Blends That Are Perfect for Roasted Green Beans

 

Green beans are a perfect go-to dish you can prepare at home! To prepare roasted beans, you need a good amount of spice blends as they bring out most of the flavor and texture. Some of them are, 

 

• Parsley
• Garlic
• Onion
• Basil
• Oregano
• Cayenne pepper
• Thyme
• Cumin
• Toasted sesame seeds
• Italian Seasoning
• Herbs De Provence
• Rosemary 

 

 

Can You Roast Frozen Green Beans?

 

Yes, you use frozen green beans easily:

 

• Let the frozen green beans set at room temperature, and take a paper towel or tissue to soak up the moisture or any liquid. Otherwise, they will be soggy and steam in the oven instead of roasting. 
• Start roasting them at 450 degrees, a slightly high temperature, to cook them properly. 

Also See, How To Cook Frozen Green Beans?

Is It Ideal to Bake or Boil Green Beans?

 

Both ways are amazing! Sometimes I love baking my green beans, dressing them with salt and butter. It is simple and yummiest! 

 

However, oven baking has its benefits, and I love this way of making vegetable crispy, especially when roasted with fresh garlic. 

Do I Need to Wash Green Beans Before Cooking?

 

Of course! I like to wash my vegetables before cooking. For this recipe, do make sure to dry the green beans thoroughly. You want the beans to roast perfectly in the oven, not turn them steamy. 

 

Why My Green Beans Taste Rubbery?

 

Undercooked green beans are rubbery, and overcooked ones are mushy. When you are baking them, simply start tasting them when they are ready. If you have a hard time biting them, then they are not properly roasted yet. 

 

Try them again after a few minutes; if you can bite through without any resistance, then they are perfectly cooked.  

 

What is Tamari Sauce?

 

Tamari sauce is a popular sauce used in most Japanese cuisine, also known as tamari shoyu. It has gained popularity worldwide because of its rich flavor; moreover, it’s vegan and gluten-free. 

 

If you compare tamari with soy sauces, then it has a darker, contains no wheat, and has a pleasant savory taste. Although some varieties of tamari have wheat, most of them are vegan, gluten-free, and wheat-free. 

 

Soy sauce mostly contains a high amount of wheat, making them unsuitable for people who do not want gluten in their diet. Furthermore, they are lighter in color and sweeter, which is why it’s ideal to use tamari sauce.      

 

Serving Suggestions

 

Serve the roasted green beans with light or healthy side dishes to hearty main meals. They could be worthy of showing off at your holiday table. I particularly love to enjoy roasted green beans with an Italian tomato-y dish, brown rice, etc.  

 

• Baked tofu nuggets
• Cauliflower fried rice
• Chickpea Tacos 
• Mashed potato with caramelized onion
• Vegan chicken and dumplings

 

How to Store Roasted Green Beans?

 

• Leftovers can stay fresh in the refrigerator in the airtight container for at least 3 to 4 days. Sometimes I like to have them cold. 
• Properly stored cooked beans can stay of the best quality for 10 to 12 months. 
• You can also reheat the beans in the air fryer or preheated oven covered for a few minutes. 

Pro tips and Tricks 

 

• I have used a darker baking sheet to make the beans look a bit darker, but you can use lighter ones if you prefer them.
• A squeeze of lime or lemon juice after roasting adds a hint of sour, fresh, and natural flavor. 
• Never overcook the green beans! Keep an eye on the oven while cooking and remove any if they look cooked to your preference. 
• Roasting green beans takes out lots of sugar from them, making them crispier. So don’t let them sit around once they are out of the oven, or you will lose the texture and flavors.   

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