French Bean With Rosemary Oregano Lemon And Corn

French beans with rosemary, oregano, lemon and corn.
A delicious and aromatic side dish but its also taste great as a snack. You can serve it with toasted bread in breakfast or serve bowl full as a healthy and yummy snack.
Its very easy to make. If you have boiled French beans and sweet corn ready then you can make this in few minutes.

Our this week’s 164 #Foodiemonday bloghop theme is #beanpower. My humble contribution is this aromatic and delicious French beans with rosemary, oregano, lemon and sweat corn.

French beans are low calorie, nutritious and fiber rich vegetable.
The fiber content is very high, and it also provides some of your daily protein requirements. They also act as an easy source for acquiring vitamins like vitamin A, C, K, B6, and folic acid. In terms of minerals, green beans are a good source of calcium, silicon, iron, manganese, potassium, and copper.
The health benefits of green beans include a reduced risk of heart diseases and colon cancer, as well as controlled diabetes. They provide a boost to the immune system and contribute to the elimination of harmful free radicals.
Source

And aromatic herbs like rosemary and oregano have many health benefits.
Rosemary and oregano contain diabetes-fighting compounds.
The popular culinary herbs oregano and rosemary are packed with healthful compounds, and now lab tests show they could work in much the same way as prescription anti-diabetic medication, scientists report. In their new study published in ACS’ Journal of Agricultural and Food Chemistry, they found that how the herbs are grown makes a difference, and they also identified which compounds contribute the most to this promising trait.
Source

You can serve it in breakfast with toasted bread or serve as a side dish with any bread. Or enjoy as a snack. Sweet corn is optional you can also make it without sweat corn. If you are making it for kids reduce the amount of chilli flakes or skip the chillies.

Photo credit – Suchismita Roy

Recipe

French bean – 200 gram

Sweet corn – 1/2 cup, boiled

Garlic – 3 – 4 cloves, minced

Tomato – 1, small

Rosemary – 1 & 1/2 teaspoon

Oregano – 1 & 1/2 teaspoon

Chilli flakes – 1 teaspoon

Black pepper powder – 1/2 teaspoon

Lemon juice – 2 teaspoon

Salt to taste

Oil or butter – 2 tablespoon

Method

1. Clean and wash the French beans. Cut and discard both ends and cut into half.

2. Boil the beans in water for 5 minutes or till the beans becomes dark green in colour. Beans shouldn’t be mushy. I have microwave on high power for 5 minutes.

3. Boil the tomato till it’s peel slit. Let it cool down.
Peel and chop finely.

4. Heat oil or butter in a pan. Add minced garlic and fry until garlic becomes light brown.

5. Add chopped tomato. Fry till tomato becomes mushy.

6. Now add French beans, boiled sweet corn and salt.

7. Saute and add rosemary, oregano, black pepper powder and chilli flakes.

8. Mix well. Saute and cook till dried up.

9. Add lemon juice and remove from heat.

10. Serve hot with toasted bread or enjoy bowl full as a snack.

Photo credit – Suchismita Roy

Notes
1. You can also make it without sweet corn but sweet corn enhance the taste.
2. You can add one more boiled tomato if you like.
3. Adjust the chilli according to your taste.

If you tried my recipe, you can share your food pictures with me in the social network sites by using hash tag, #batterupwithsujata
I would love to see your creations.

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Vegetable Au Gratin Or Baked Vegetable


Spring has past

Summer has gone

Winter is here

And the song that I meant to sing

Is still unsung

I have spent my days stringing and unstringing my instrument .
Rabindranath Tagore 

 

Its true that winter is breathtakingly beautiful. The warmth of cozy blanket, a cup of hot coffee or delicious hot chocolate and an interesting book couldn’t be enjoyable more than this season.

And you can easily get lots of fresh vegetables with plenty of nutrients and flavour in winter.

Vegetable Au Gratin or baked vegetable is a French dish. Traditionally  vegetables mixed with white sauce, topped with breadcrumbs and generous amount of cheese, baked till the cheese melts and served with crisp breads.

You can use all the winter vegetables like cauliflower, peas, carrots, French beans, bell peppers, baby corn, capsicum or any vegetables of your choice.

And these winter vegetables supplies great nutrients to our body that are essential in many ways.

This post is going to be a part of #Foodiemonday bloghop theme is winter vegetables.

Traditionally boiled vegetables are used in it but I have sauteed the vegetables in oil. And believe me its taste better.

You will love the cheesy taste and aroma. You can increase or decrease the amount of cheese. If you don’t want to use cheese just omit it and sprinkle little oil or butter over the breadcrumbs on the top.

 

Recipe 


For white sauce
Butter – 2 tablespoon

All purpose flour/maida – 2 tablespoon

Milk – 1 & 1/2 cup

Salt to taste

Black pepper powder – 1 teaspoon

Tomato sauce – 1 tablespoon

Cheese – 1/4 cup

Vegetable 

Cauliflower – 1 medium

carrot – 1 large

Green peas – 1 cup

French beans – 10 – 12

Scallion – 2 finely chopped

Green chilli – 1 finely chopped, optional

Potato – 1 peeled

Black pepper powder – 1 teaspoon

Salt to taste

Garlic – 3 cloves grated or crushed

Oil or butter – 1 tablespoon

 
For topping 


Breadcrumbs – 1/2 cup
Grated cheese – 1/2 cup

 

For garnishing 


Tomato – 1 small sliced
Capsicum – 1/2 sliced

 

 

Method 



Heat 2 tablespoon butter in a heavy bottom pan on low flame. When butter melts add the all purpose flour/maida. Stir continuously on low flame. Colour shouldn’t be changed. Saute for 1 minute.

Remove from flame and add milk. Mix well and return to fire again. Cook till the sauce becomes thick. Stir continuously to avoid lumps. Add salt, cheese, black pepper and tomato sauce. Mix well and remove from heat. Keep the sauce aside.

Wash and chop all the vegetables in small pieces.

Heat 1 tablespoon oil or butter in a pan. Add garlic and fry till it becomes light brown. Now add the chopped scallion. Saute for few seconds and then add all the vegetables, salt and black pepper powder. Mix well and cover the pan. Cook on low flame till the vegetables become tender. Keep stirring and cook on high flame till the vegetables dried up completely.

Let it cool and mix with white sauce. Taste and adjust the salt if require.

Pour the mixture in a borosil or any oven proof dish. Spread breadcrumbs over it. Sprinkle grated cheese. Garnish with slices of capsicum and tomato.

Bake in a preheated oven at 250° for 30 – 40 minutes. Or until the cheese melts and becomes light brown.

Every oven takes different time so check the colour after 25 – 30 minutes. Mine is little undone I have baked it again for 10 minutes before serving.

Serve hot as a side dish. Enjoy the cheesy taste.