Simple, tasty and very useful - recipes from green beans and cauliflower

Cauliflower, like green beans, is a delicious vegetable that can be eaten all year round. A plus is also the fact that it is possible to offer dishes of this kind to both adults and children.

In season, such products are available fresh, and, for example, in autumn and winter - in frozen ones. And on the shelves of stores you can find both separately frozen vegetables, and ready-made mixtures of them.

What can be prepared from fresh vegetables or frozen mixes to make it tasty and healthy?

The benefits and harm of dishes

First you need to figure out whether cauliflower and green beans are really healthy products. And do they retain their properties when frozen? So, caloric content of beans is 24 kcal per 100 gand cabbage - 30 kcal for the same 100g of fresh product.

In turn, both vegetables contain a whole storehouse of useful vitamins:

• vitamin K, which is responsible for blood clotting;
• vitamin U, which is responsible for the production of enzymes;
• vitamins C, B, PP;
• manganese, responsible for skin elasticity;
• phosphorus, iron, potassium, etc.

Same cauliflower and green beans contain fiberresponsible for the health of the human gastrointestinal tract. In addition, both vegetables, when frozen, retain all their beneficial properties for up to 6 months, albeit with proper transportation and storage. It is important to know how to do the harvesting for the winter in the freezer. More details on how to make frozen cabbage and what can be cooked from it later can be found here.

Important! The glycemic index of green beans is only 15 units. This means that even people with diabetes can eat it without restriction.

As for the question of the ratio of proteins and fats in products, the situation is as follows:

1. Green beans:
   • proteins - 2 g;
   • carbohydrates - 3.6 g;
   • Fat - 0.2 g.
2. Cauliflower:
   • proteins - 2.5 g;
   • carbohydrates - 5.4 g;
   • fat - 0.3 g

How to cook?

One of the advantages of cauliflower and green beans is that based on them you can cook both the first and second course, and salad. Choose your favorite recipe and enjoy the amazing taste and benefits of these products.

Salad

"Country"

Such a dish can be quickly prepared in the summer at the cottage, when all the main products are literally just collected from the garden. Take:

• small cabbage head color (150 - 200 g);
• fresh green beans - 2 handfuls (150 - 200 g);
• onions - 1-2 heads;
• any greens to taste;
• olive oil;
• spice.

How to cook:

1. Rinse the vegetables and greens well.
2. Disassemble the head of cabbage into small inflorescences and boil the vegetable in salted water along with the beans for 7 to 10 minutes (for more information about boiling cauliflower, see here)
   Cooked product should be easily prodded with a fork.
3. Peel the onion, cut it into large cubes.
4. Fry in a pan until transparent.
5. Take boiled vegetables from the pan using skimmers, put them in a salad bowl.
6. Add onions and finely chopped greens to them.
7. Stir, add spices if necessary.

"Satisfying"

Another version of a delicious salad with cauliflower and young green beans requires more time to cook, but it can already be eaten as an independent dish. The salad is delicious, nourishing and very bright.

So, prepare:

• beef - 300-400 g;
• young beans - 200 g;
• cabbage color. - 200 g;
• red onion - 1 head;
• Korean carrot - 200 g;
• lemon - 1 pc .;
• hard cheese - 100 g;
• olive oil;
• greenery;
• spice.

How to make a salad:

1. Grate a piece of meat with spices and olive oil. Leave it alone for 30-40 minutes.
2. Boil fresh, washed cabbage and beans for about 5-7 minutes, frozen - 7 - 10 minutes.
3. Peel onions, cut into thin half-rings.
4. Blow water over it and let the water drain.
5. Cut the beef into small longitudinal pieces and fry in a frying pan until cooked (about 2-3 minutes on each side).
6. Cut the cheese into small squares.
7. Wash greens, chop.
8. Put fried beef, boiled vegetables, Korean carrot, cheese, onion, greens into the salad bowl.
9. Stir, add olive oil and juice ½ part lemon.
10. Mix everything again, add spices.

This salad can be served as a separate dish or as a side dish.

Options for cooking salads great variety. Learn more about cauliflower salads for weekdays and the holiday table here.

Soup

"Light"

The recipe for a light, pleasant to the taste soup, which is prepared in less than 60 minutes, should be in the "piggy bank" of every hostess. Be sure to use the following recipe to pamper your family with a great first course whenever they want.

It will take:

• cabbage color - 1 medium head or 800 g;
• green beans in pods - 400 - 500 g;
• Adyghe cheese - 300 g;
• sour cream 20% - 500 g;
• greenery;
• spice.

How to cook such a light soup:

1. Pour some vegetable oil into the pan and put it on fire.
2. Wash the beans and send them to the pan for 10 - 15 minutes, stirring constantly.
3. Wash the cabbage, disassemble into florets.
4. Take out the baking sheet, put the inflorescences on it, sprinkle them with oil and sprinkle with spices.
5. Heat the oven to 200 degrees and bake the cabbage for 30 minutes.
6. Add sour cream to the beans and stew the vegetable for another 10 minutes.
7. Remove the cabbage inflorescences and also send them to the pan.
8. Stew vegetables 5-7 minutes, then add to them 2 liters of water.
9. Cut the cheese into small cubes and place it in a saucepan with boiling water.
10. Add spices and boil the contents for 5 minutes.
11. Rinse and finely chop the greens, send it to the pan.
12. Turn off the heat and let the first dish stand for about 10 to 15 minutes.

"Tender Chicken"

The second recipe for tender cabbage soup and delicious beans will definitely appeal to all lovers of chicken soup.

Take:

• half chicken carcass;
• potatoes - 6 pcs .;
• carrots - 1 pc .;
• onion onions - 1 PC.;
• cabbage color. - 300 - 400 g;
• bean pod - 200 -300 g;
• greenery;
• spice.

Cook soup:

1. Rinse the chicken carcass, put in a saucepan, pour 5 liters of water and put it on fire.
2. Wait until the water boils, remove the formed foam, make medium heat and leave the dishes alone for about 1 - 1.5 hours.
3. Wash and peel potatoes, carrots and onions.
4. Dice potatoes and onions, rub grated carrots.
5. Wash the cabbage and beans. One vegetable disassembled into inflorescences, and the second cut off the tips.

   If necessary, cut the long pods in half.

6. Rinse the herbs, finely shred.
7. Remove the finished chicken, separate the meat from the bones, cut into small cubes and send it back to the pan.
8. Add potatoes to boiling water, and after 10 minutes cauliflower, onions and carrots.
9. After another 10 minutes, add beans to the soup and cook everything on medium heat for about 15 minutes.
10. Add spices and herbs to the soup, boil it for another 5 minutes.
11. Turn off the heat and let the first brew (10 - 15 minutes).

Cauliflower and chicken can be cooked not only soups. For more information about the recipes for cooking cauliflower with chicken can be found in this material.

Vitamin garnish

In fact, any vegetables, both in raw and thermally processed form, are a great side dish for fish or meat main courses. Cauliflower with fresh green beans did not become an exception. What can be cooked from them?

Roasted vegetables with cumin and ginger

1. Prepare the beans (400 g) and cabbage (400 g), as indicated in the recipes above.
2. Cut into half rings onion bulb (1 head) and carrots (1 pc.).
3. Prepare garlic (2 - 2 cloves) and grated ginger (1 - 1.5 tsp.).
4. Heat the olive oil in a pan and add 1 tsp to it. cumin.
5. Slightly heat the seasoning, put it in a separate dish.
6. Put onions and carrots in a frying pan, fry them for 5 minutes.
7. Add beans and cabbage to vegetables, mix everything and continue to fry vegetables.
8. After 7 - 10 minutes, add spices, cumin and ginger to the pan, cook another 5-7 minutes.

Cream stewed vegetables with leek

1. Pre-prepared beans (300 - 400 g) and cabbage (400 - 500 g) boil in salted water until cooked (7 - 10 minutes).
2. Crush garlic (3 cloves) and washed greens.
3. Washed leek (150 g) cut into rings.
4. Put the pan on the fire, pour vegetable oil on it and fry the onion for 2-3 minutes.
5. Add the garlic and sweat the mixture on the fire for another 1 minute.
6. Put the cooked beans and cabbage into the pan, continue to cook the vegetables for about 5 minutes.
7. Pour in warm cream (250 - 300 g), add grated hard cheese (150 g) and greens.
8. Stir the side dish, add spices.
9. Stew the mixture a little more until the cheese has melted, and you can serve the dish to the table.

There are other options for cauliflower side dishes. You can read more about delicious cauliflower side dishes here.

Oven options

Dishes cooked in the oven have always been, are and will be an excellent alternative to fried recipes, because they are less calories and more useful.

Accordingly, young green beans and tender cauliflower can be not only cooked in a pan or in a pan, but also in the oven. In this case, the basis of the recipe will always remain unchanged, and the number of ingredients may vary. Consider the so-called "basic" version of the casserole of vegetables.

What do you need:

• green beans;
• cauliflower;
• hard cheese;
• lemon;
• garlic;
• seasoning: mix of Provencal herbs;
• olive oil.

How to cook a standard vegetable casserole:

1. Remove the baking dish and grease it with olive oil.
2. Rinse and prepare the vegetables, peel the garlic and chop a few cloves of it.
3. Squeeze the juice from half a lemon.
4. Preheat oven to 200 degrees.
5. Fold cabbage inflorescences and beans in the form, add garlic to them.
6. Pour all the lemon juice, sprinkle with oil, add spices.
7. Bake for 15 minutes, mix.
8. Bake another 15 minutes.
9. Sprinkle the prepared vegetables with grated cheese and send to the oven for 5-7 minutes.

So, if desired, similar casserole can be supplemented with other vegetables, cream, as well as meat (for more information about the recipes for cooking cauliflower with meat, you can find out here). Experiment and enjoy exclusive taste.

We offer to cook cauliflower and green beans casserole according to the video recipe:

Quick recipes

By and large, both green beans and cauliflower are fast-cooking foods. What follows is a simple conclusion: if the dish contains only these vegetables, it can be cooked for a maximum of 15-20 minutes. At the same time warm and cold salads are considered the fastest, and soups are the slowest. Prepare vegetables stewed in a cauldron and see how quickly they turn into a delicious dish.

Take:

• green beans and cauliflower - 400 g each;
• red or yellow bell pepper - 2 pcs.;
• carrots and onions - 1 pc .;
• tomatoes - 2 pcs .;
• greenery;
• spice.

What to do:

1. Wash and prepare the main vegetables.
2. Wash the onions, peppers and carrots, peel, cut into cubes, straws and rub on the track, respectively.
3. Wash the tomatoes, pour boiling water over them, remove the skin.
4. Rinse the greens, chop.
5. Put the cauldron on the fire, pour in it vegetable or olive oil.
6. As the oil warms, add to it cabbage blossoms, peppers and carrots.
7. Simmer the vegetables for 10 minutes.
8. Add the young beans and onions to the cauldron.
9. Simmer for another 10 minutes.
10. Add the tomato pulp to the vegetables and stew all its contents for another 10 minutes.
11. Add herbs and spices, mix thoroughly and simmer for another 10 minutes.

Filing options

It is no secret that the guests of the restaurants pay not only for the taste of the dishes served in the establishment, but also for their external design. So why not start interesting to beat all the dishes that are prepared at home. After all, definitely the closest people deserve it!

• In order for children to eat vegetables with pleasure, you should learn how to collect animals from them. For example, from cauliflower you will get a wonderful torso for a lamb, and from a string bean - its legs.
  Such a vegetable animal may well "hide" under a blanket of omelet or graze among the white mountains of rice.
• Pine nuts, mustard seeds and roasted sesame seeds are the best additions to the dish made from these vegetables. Put the salad in a slide in the middle of the plate, lightly sprinkle it with nuts and outline on a flat bowl a circle of salad dressing.
• Cauliflower and green bean soup looks great in a saucepan. But in the tureen, and with the addition of fresh greens, it looks even better.
• To garnish vegetables to emphasize the taste of the main dish, follow the rules of opposition. For example, if the meat is fried, then the cabbage and beans should be stewed.
• If the main course is steamed, then the vegetables can be fried or cooked in the oven.

As it becomes clear, there are many recipes that allow you to quickly and tasty cook pale yellow cauliflower and bright green beans. Try a different combination to truly appreciate the uniqueness and benefits of these vegetables..

Watch the video: Green Bean & Cauliflower Casserole. A Quick & Easy How To Recipe (December 2024).