Summer season is officially here, and the garden generously provides us with zucchini and green beans. One of the reasons I grow my food is to feed my family what is in season. Not only does it has the most flavor, but it also offers the most nutrition. However, when the harvest is so abundant, you find yourself challenged to find new ways to feed your kids the same crop. This zucchini & green beans stir fry is an easy yet delicious way to fill your plate with healthy and colorful veggies.
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Nutritional value of zucchini
Zucchini, summer squash, or courgette is a summer staple. Nicknamed the culinary chameleon, its mild flavor and soft texture make it a versatile vegetable that is easy to pair with. In addition, it comes in shades of green and yellow, indicating its richness in antioxidants and carotenoids.
According to Healthline, cooked zucchini is high in vitamin A, supporting the vision and the immune system. On the other hand, raw zucchini offers less vitamin A and more vitamin C.
Another benefit of zucchini is its beneficial impact on the digestive system. This vegetable is high in water promoting better bowel movement. It also contains soluble fibers and insoluble fibers. The first one feeds beneficial bacteria in the gut, while the second reduces the chances of constipation.
Nutritional value of green beans
Green beans are no less than their peers of the summer vegetables as far as nutritional value is concerned. They are rich in vitamins, mainly C and A, which significantly boost the immune system. They are also rich in minerals such as manganese, potassium, calcium, magnesium, and phosphorous, which promote bone health and good metabolism.
Let’s not forget that green beans contain protein essential to a healthy immune system. One cup of uncooked green beans contains 2 grams of protein. Plant protein indeed lacks some amino acids that animal protein can offer, but pairing green beans with other protein sources can provide the body with the proper amount of necessary protein.
Important cooking note
When cooking vegetables, we tend to overdo it turning them into mush. It is because kids, in general, prefer crunchy over mushy. However, observing my little kiddos, I noticed they enjoy snacking on raw vegetables. So I decided to avoid overcooking my veggies and see if they would cooperate more at dinner time. Effectively, once I started cooking my veggies halfway through and keeping their bite, my kids enjoyed the meals better.
This summer vegetable stir fry comes together pretty fast because of the short cooking time. After cutting your veggies, then give them a quick sauté in the hot pan for some color and flavor. Depending on the amount, it should not take more than ten minutes. This way, they will keep their shape along with their vibrant color.
Green Beans & Zucchini Stir Fry
- 3 tbsp toasted sesame oil
- 1 lb zucchini, thickly sliced
- 1 lb Green beans, cut into long strings.
- 4 garlic cloves, pressed
- 1 lbs beef, thinly sliced
- 1/4 cup soy sauce
- 1/4 cup fish sauce
- 1/4 tsp balck pepper
- 1 tbsp sesame seeds
- Make sure the zucchini is washed and cut into one-inch-thick pieces. Also, snap the beans into two-inches long pieces.
- Preheat the oil in a wok, add the beef and give it a good saute.
- Add the beans and give them a quick mix. Saute them for two minutes.
- Add the zucchini and the garlic, giving them another stir.
- Once the zucchini got some color, add in the soy and fish sauces.
- Stir everything to coat, then check the seasoning.
- Finish with a sprinkle of sesame seeds.
- Enjoy with rice, burghul, or pasta.