These quick Garlic Roasted Green Beans are snappy and garlicky, with just a little salt to keep them heart healthy. Roasting gives them just the right amount of sweetness. They go great as a side dish to just about any main entree, too! Take green beans up a notch!
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This is the perfect quick veggie side for everyday meals. It's fast and delicious! That also makes it great for crowds and holiday meals. Easter, Christmas, or Thanksgiving, this is the side to make!
These green beans are also great alongside Eggless Quiche or Lemon Pepper Tofu.
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Heart Health Benefits of Garlic Roasted Green Beans
We love that this is quick and easy, and also heart healthy! This dish is low calorie, low fat, and low sodium, but a good source of fiber, folate, vitamin C, and potassium!
Macronutrients
With a non starchy vegetable as our primary ingredient, it's no surprise our dish is low in carbohydrates, but a good source of fiber. The fiber will help you to feel fuller with less food, and can help reduce cholesterol. It's also a prebiotic that can help keep your gut in tip top shape!
While this green bean dish is low in total fat, most of that fat is monounsaturated fat. This is the heart healthiest type of fat, so it's important to use it to replace other fats. Studies suggest monounsaturated fats can increase HDL cholesterol (the "good" cholesterol), and decrease triglycerides, as well as play a role in moderating blood sugar and blood pressure (1).
Micronutrients, Phytonutrients, and Antioxidants
Green beans are a good source of folate, vitamin C, and potassium, making this a lovely heart healthy side dish. We know folate for its importance for pregnant women, but it also plays a huge part in heart health, as it plays an important role in protein synthesis and DNA synthesis (2).
Vitamin C is an important antioxidant, helping to prevent complications like atherosclerosis, free radical damage to lipids, proteins, and DNA, and cancer formation (3). And of course we know how important potassium is for heart health, helping to regulate heart rhythm, blood pressure, and blood sodium levels, among other functions.
The main bioactive components of the green beans are rutin and quercetin 3-O-glucuronide (4). Rutin is a flavanoid with various antioxidant and anti inflammatory properties, including supporting cardiovascular health and reducing hyperglycemia complications in people with diabetes (5). Quercetin 3-O-glucuronide is a phenolic compound that exhibits antioxidant and antidepressant properties (6).
And garlic has been the subject of a huge number of research studies over the years, and many have concluded garlic to be a viable option for the prevention and treatment of cardiovascular disease. Studies have demonstrated its ability to reduce blood pressure, help in weight management, reduce triglycerides and cholesterol, and many other heart protective benefits (7). YUM!
Ingredients
Only a few ingredients are needed for our delicious recipe.
- Green beans
- Garlic cloves
- Olive oil
- Salt and pepper
See recipe card for quantities.
Instructions
Garlic roasted green beans is one of the easiest side dishes you'll even make! Here's how.
- Step 1: Clean the green beans, and cut off any stems.
- Step 2: Place the green beans on a lined baking sheet, with the oil, garlic, and salt and pepper.
- Step 3: Toss everything together.
- Step 4: Bake for 10 minutes.
Hint: If you don't love those long beans, cut them into one inch pieces before tossing them with the other ingredients.
Substitutions
Try these subs:
- Green beans - use broccoli, cauliflower, asparagus, or carrots
- Garlic- try thyme and lemon, or ginger and sesame seeds drizzled with soy sauce at the end
Equipment
Another reason I love this recipe is that it hardly leaves any dishes, and doesn't use any special equipment! Just a baking sheet and either a silicone baking mat or parchment paper for lining!
Storage
Cool completely and store in an airtight container in the refrigerator. It will keep for 4-5 days.
Pro tip
Don't overcook the green beans. While they will still be fine to eat, they will lose their vibrant green color, and will start to shrivel up and become wrinkled. Less than appetizing!
FAQ
No. That really helps the dish come together fast and with fewer dishes to wash! Blanching and then roasting would lead to mushy beans. I don't recommend it.
Yes! In fact, you don't even have to thaw them first. Toss with oil and other ingredients and roast!
I don't recommend this. Canned green beans are usually very soft already, and roasting them would only produce a mushier result. Stick to using fresh or frozen beans for roasting.
Related
Looking for more veggie recipes? Try these:
Pairing
These are my favorite dishes to serve with garlic roasted green beans:
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📖 Recipe
Garlic Roasted Green Beans
Ingredients
- 1 pound Fresh Green Beans or frozen
- 1 tablespoon Olive Oil
- 4 cloves Garlic minced
- ½ teaspoon Pepper or to taste
- ¼ teaspoon Salt or to taste
Instructions
- Preheat oven to 425⁰ F
- Place cleaned beans on baking sheet with oil, garlic, salt, and pepper. Toss to coat.
- Bake for about 10 minutes, until baked through but still crispy. If you're using frozen beans, they may require less time.
- Serve immediately, garnished with dill, if desired.
Nutrition
*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.
Food safety
Safety is our top priority in the kitchen! Always keep these tips in mind.
- Cook to a minimum temperature of 165 °F (74 °C)
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
- Don't leave food sitting out at room temperature for longer than 2 hours (or 1 hour if the weather is hot)
- Never leave cooking food unattended
- Always have good ventilation when using a gas stove
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