Tasty French Beans Recipe.

French beans aka green beans aka haricot vert are usually had as side dishes, steamed or sautéed. Here is a simple recipe that enables them shine as a main vegetable dish.

Green beans are known as ‘miciri’ or ‘mishiri’ in my mother tongue and are usually chopped and added to a stew with meat (beef) carrot and potatoes.

I however prefer them a bit bigger in size and crunchy too, cooked through but with some bite to them.

They are rich in various vitamins, such as Vitamins K and C, also rich in folate, fiber, and calcium among other nutritional benefits.

They are also easily available and affordable in Kenya and Uganda. And are one of Kenya’s main horticultural export crops.

My son loves them. Whether as a saucy curry, sautéed with some butter, steamed or even roasted with some carrots there is no shortage of ways to get your family to have and love this vegetable.

Let’s get started.

Our ingredients are:-

1. French beans. (About 2 large fistfuls). Cleaned and sliced diagonally.

2. One large onion. Chopped.

3. Two large cloves of garlic. (Use local, it has better flavour).

4. 2 tablespoons cooking oil.

5. Salt and pepper to taste.

6. Spices used are 1 teaspoon of black mustard seeds, a bit of turmeric, and 1 teaspoon of Kenyan curry powder.

7. Three tomatoes, chopped.

Method.

Heat your pan and add the oil and mustard seeds, then the onion.

Let the onion cook till a bit brown and add your minced garlic.

Add the ground spices and mix well till they release their flavours then add the tomatoes, and some salt.

Lower heat and cover. Let the tomatoes cook down into a mushy sauce.

Add your green beans and mix well.

Cover and cook on low for ten minutes. If you want them more tender cook for longer but not too long as they get chewy. Ten to twelve minutes are just right for me.

Check seasoning and serve hot. You can have it as a side or as a main vegetable dish. I had mine with some aromatic rice.

Easy peasy. Simple, tasty, colorful and filling.

Give it a try and have your French beans in a different way. You will not regret it.

Sweet Potato and Green Beans Curry.

I LOVE sweet potatoes and it has been a while since I shared a sweet potato recipe, so here goes. This time in a flavourful curry that has no heat but the spices still get to shine, as well as the other vegetables.

Ingredients are:

  • 1 medium sweet potato, peeled and chopped.
  • 1 onion
  • 1 small piece of ginger and 4 garlic cloves. ( I used local garlic which has much more flavour, so you do not need to much).
  • 2 ripe tomatoes
  • 1 green capsicum (hoho)
  • I small bunch dhania (coriander), (separate the stalks and leaves)
  • 2 cups chopped fresh green beans.
  • 1 can thick coconut milk
  • 1 tablespoon ghee
  • A small pinch of sugar
  • Spices are 1/4 teaspoon turmeric, 1 teaspoon mixed spices blend, 1 tsp Kenyan curry powder and a few curry leaves.

Method:-

Blend the onion, garlic, ginger, dhania stalks, tomatoes and hoho together to a paste. You can add a bit of water to puree completely.

Heat your saucepan, add the ghee, then the mustard seeds, curry leaves and cumin seeds.

Let them sputter and release a nice aroma then add your drained sweet potato cubes. Cook them on high and mix so they do not burn then add the spices and some salt. Mix well.

Next add your pureed onion and tomato paste, be careful it will splatter, so lower heat and cover after mixing well into the sweet potatoes.

Let simmer on low till the potatoes are just cooked before adding the coconut milk. Mix it in well and add a pinch of sugar.

Lastly add the green beans, cover and simmer for not more than 10 minutes, we want them cooked but with some crunch.

Once ready, serve with some basmati rice and garnish with the coriander leaves.

Colourful, tasty, and filling.

As I keep saying, vegetables are not as boring as we make them out to be. Just play around with flavours and spices and different ways of making them or having them raw when possible and enjoy all their nutritious benefits.

This is a simple meal to make that uses inexpensive ingredients but luscious, tasty and filling. Sweet potatoes and coconut milk is always a great combination and their sweetness matches the spices used. The beans add texture, crunch, colour and of course nutrients to complete a meal that is definitely worth a try!

You can also check out these other sweet potato recipes already up on the blog:-