Green Beans & Red Pepper Medley

Green Beans & Red Pepper Medley Signing up for a fitness challenge at Gold’s Gym and having a trainer has meant that I have started to watch what I eat – grudgingly, but I’m doing it. I don’t believe in starving or depriving myself, or in any of the no carb/ high protein/ gluten free/ paleo/ etc diets – I guess I just don’t have the discipline for them. I’ve realized that our (my family’s) food philosophy should be to eat like our parents & grandparents – seasonal, whole foods, variety, primarily plant based, occasional indulgences without guilt, and moderation. While I still sneak a bite of the PBJ sandwich, and enjoy an occasional cupcake, I have definitely incorporated a fruit and atleast one vegetable as the main source of each meal. With conscious eating, I am more appreciative of colors, flavors and texture now than ever before. I made this Green Beans & Red Pepper Medley during one of the snow day holidays when I had to make do with what I had at home.

With warm weather picnics & barbecues in the horizon, this is a make-ahead healthy side that is great on the taste buds as it is on the eyes. Pair with grilled meat, veggie burgers or even as an unusual but always much welcome option for an appetizer. My teenager had to be shooed away from eating these straight from the pan!! The recipe here, again, is just a guide – feel free to adjust the seasoning & quantity to suit your tastes.

I use this simple seasoning for many of my vegetable sides – brussel sprouts, broccoli, asparagus, etc – and either pan roast or oven roast ( my preferred method). Just toss the raw cut veggies in olive oil, chilli flakes, minced garlic and salt. Transfer to a flat baking tray and bake at 425*F for 8-10 mins till they are cooked but still crunchy. My family never complains about eating their veggies this way.

NOTE: The recipe shows a lot of steps because I have explained in detail how to blanch the vegetables. This dish is very easy to put together.

Green Beans & Red Pepper Medley

Green Beans & Red Pepper Medley

(Serves 6-8)

  • 1/2 – 1 lb thin green beans (washed & drained) – {I use the Costco haricot vert or French green beans which are smaller and more tender than regular green string beans; if using regular beans, use the tenderest ones you can find}
  • 1/2 – 1 Tbsp finely minced garlic
  • 1/2 – 1 tsp crushed red chilli flakes
  • 1 large onion (finely sliced)
  • 1 large red pepper (seeded and sliced)
  • 1 Tbsp oil
  • salt to blanch the beans, plus extra to taste

1) Bring about 8-10 cups of water to boil in a large pan.

2) Meanwhile, add ice to another large bowl with water and set close to the stove.

3) When the water boils in the first pan on the stovetop, add about 1-2 tablespoon of salt and the beans (salt generously – this will keep the color of the beans vibrant, yet will not be absorbed heavily by the vegetables). Continue cooking  for another 3-4 minutes on high flame.

4) Taste test a bean to see if it is slightly tender and lightly salty. It should still be crunchy. At this point, quickly use a strainer or tongs to remove the beans and transfer immediately into the ice water.

Depending on the size of your pots and the amount of beans being used, you may have to work in small batches.

5) Let the beans cool completely in the ice water – this will stop the cooking process and retain the color. Touch after a few minutes to make sure they are no longer warm.

6) Drain completely – do not allow the beans to sit in the cold water for a long time or they will become soggy – and spread on a clean kitchen towel or paper towels to remove as much moisture as possible.

7) Heat the same large pot on medium-high flame, and add 1/2 – 1 tablespoon oil to it.

8) Add the garlic and saute few seconds till lightly golden. Toss in the chilli flakes and stir.

9) Now add the sliced onions and saute on medium-high flame till translucent.

10) Add the sliced red pepper and saute for about 2-3 minutes till slightly tender.

11) Add the drained green beans and salt to taste and saute on a high flame till all the vegetables are starting to slightly brown, but are still crisp and crunchy.

12) Remove to a platter and serve hot or at room temperature.

Oats & Palak Roti (Oats & Spinach Flatbread)

Oats & Palak Roti (Oats & Spinach Flatbread)

My cousin had eaten these rotis at a friend’s house and she shared the idea for this recipe with me a while back. I finally decided to give it a try and luckily my proportions worked the first time around. We liked these rotis so much that I had to go to bed with a ‘light dinner’ because my husband and teenager decided to have some of my share too. I even made an extra batch of the dough since I had all the ingredients and utensils out. They were soft & pliable, and as it had spices mixed in, a pat of butter/ghee, or a cup of yougrt was all that was necessary as an accompaniment. I definitely see myself making this not only for meals at home, but also for short trips so I can avoid all the temptations at the rest area and fast food joints (am I the only one who can’t resist fries and pastries at rest areas?!?!).

Also check out the recipe for Spinach Cottage Cheese Roti.

Oats & Palak Roti

(Oats & Spinach Flatbread)

(makes 8 rotis, 6-7 inch wide)

  • 1 1/2 cups oats (make a powder in the blender)
  • 1 1/2 cups wheat flour
  • 1 big onion (finely chopped)
  • 3 cups spinach leaves (washed, drained and chopped fine)
  • 1 1/2 – 2 tsp salt (or to taste)
  • 2-3 tsp roasted cumin powder
  • 2  – 2 1/2 tsp chilli powder (or to taste)

1) Mix all the ingredients in a large bowl using only 1/2 cup water.

2) Knead well and sprinkle few drops of water only if necessary. The onion will release moisture and the dough will come together just fine with half cup water.

3) The mixture will be sticky at this point; cover and set aside for about an hour.

NOTE: If using a food processor (my preferred method), add all ingredients into the bowl and attach the lid. While machine is running, slowly drizzle the water through the feeder and run it till the dough comes together. Remove to a bowl and shape. Cover and set aside for about an hour.

4) The dough must now be soft and pliable. Divide into 8 balls.

5) Heat a heavy griddle on medium-low flame.

6) Pat each dough ball into thin discs on a lightly greased silicone sheet or heavy duty foil sheet.

Oats & Palak Roti (Oats & Spinach Flatbread)

7) Lightly grease the griddle and invert the roti with the foil onto it.

Oats & Palak Roti (Oats & Spinach Flatbread)

8) After few seconds, gently peel off the foil or silicone sheet and increase heat to medium-high.

9) Cook roti on both sides for 2-3 minutes till done, drizzling a few drops of oil on each side if necessary.

10) Serve hot.

MAKE AHEAD TIP: I mixed the dough the night before and used it in the morning, and it worked just fine. I even half cook each roti and cool completely on a rack. Then refrigirate in a freezer bag / air tight container till ready to eat. Finish cooking with a few drops of oil when ready to serve. This technique has made weekend brunch time so much easier – I get to relax with my tea and still serve a tasty & nutritious meal :)).