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RECIPES  |  MEAL PREP  |  KETO  |  COOKBOOK

Blistered Green Beans with Insane Sauce

This is my best ever recipe for sauteed green beans cooked until charred on the outside and then tossed in a creamy mayo dressing. This could be the best recipe for how to cook fresh green beans.

This recipe is , , , with main ingredient
fresh green bean recipe

I have been teasing this fresh green bean recipe on the FlavCity Instagram for weeks and you guys have been asking for the recipe. Well the wait is over, and it was definitely worth it because this technique for how to cook fresh green beans could be my most favorite one yet. The green beans are sauteed in a very hot pan until they are blistered on the outside, but still crunchy, and then tossed in insane sauce.

The mayo dressing is called insane sauce because the flavors are literally crazy good. It’s a full fat avocado mayo base, seasoned with tamari, toasted sesame oil, lemon juice, chili sauce, and mustard. The sauce is one big umami bomb and plays so well with the charred flavor of the green beans. Add some pecans and red onions for crunch, and you have one heck of a low carb keto side dish.

How Do I Cook Fresh Green Beans?

The best way to cook fresh green beans is not by boiling or steaming. It’s by sauteing them in a really hot pan until they get blistered on the outside. This technique only takes about 7-8 minutes and then you can toss the green beans in my creamy insane sauce. Here are the steps to follow for sauteed green beans.

  • Preheat a large non-stick pan just below high heat with 2 teaspoons of oil. Add 1 pound of fresh green beans and allow to cook for 7-8 minutes. You know the green beans are ready when they have char marks on the sides.
  • Add chopped red onions, garlic, and pecans to the pan and cook for 1 minute.
  • Add a splash of tamari soy sauce and sesame oil to the pan so the fresh green beans can steam and cook all the way through. After 1 minute, remove from the pan and toss in the mayo sauce.

What’s A Good Sauce For Sauteed Green Beans?

Once fresh greens beans have been sauteed in a hot pan, it’s good to toss them in a creamy mayo based sauce that is tangy. My insane sauce has crazy good flavors, hence the name. Add some full fat avocado oil mayo to a bowl and season it with fresh lemon juice, tamari soy sauce, toasted sesame oil, samal chili paste or sriracha, and stone ground mustard. Mix well and check for seasoning.

The flavors of this sauce are bright, acidic, and creamy, which makes this sauce the perfect for tossing with fresh sauteed green beans from the pan. You will fall in love with the flavors and textures.

Can I Cook Green Beans In A Non Stick Pan?

It is 100% safe to cook fresh green beans in a non stick pan. Make sure to use a wooden spoon or spatula that won’t scratch the surface of the pan – that is where most people run into trouble. As long as you have a good non stick pan, you can cook over high heat on the stove top and put in the oven up to 400 degrees F.

Make sure to check out my other side dish recipes:

 

fresh green bean recipe

Creamy Sauteed Green Beans

Course: Side Dish
Cuisine: American
Keyword: green beans, keto, low carb
Servings: 5 servings
Calories: 230 kcal
Author: Bobby Parrish

This green bean recipe is my best yet. Fresh green beans sauteed in a hot pan until blistered on the outside and tossed in a creamy and tangy mayo dressing with pecans. The recipe is low carb keto approved and so easy to make.

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Ingredients

  • 1 pound green beans or haricot vert
  • ¼ cup red onion minced
  • 2 cloves garlic minced
  • ¼ cup pecans chopped
  • 1/3 cup full fat sugar free mayo
  • 1.5 tablespoons lemon juice
  • Tamari soy sauce
  • Toasted sesame oil
  • 1 teaspoon sambal olek or sriracha sauce
  • 1 teaspoon stone ground or Dijon mustard
  • Kosher salt & pepper
  • Avocado oil

Instructions

  1. Make the dressing for the green beans by adding the mayo to a bowl along with the lemon juice, 1.5 teaspoons tamari, ½ teaspoon sesame oil, sambal, mustard, ¼ teaspoon salt, and a couple cracks of pepper. Mix well and check for seasoning, you may want more spice or lemon juice. Set aside.
  2. For the green beans, pre-heat a large non-stick pan just below high heat for 2 minutes with 2 teaspoons of oil. Add the green beans and cook for 7-8 minutes, until blistered on outside, but still crunchy. Add the onions, garlic, pecans and cook for 1 minute. Turn the heat down to medium and add 1.5 tablespoons of tamari, ½ teaspoon of sesame oil, and a ¼ teaspoon of salt to the pan and cook for 30 seconds so the beans can steam. Remove from heat and transfer to a large bowl. Once the beans have cooled slightly add enough dressing to coat, and enjoy!
  3. Green beans will keep in the fridge for 4-5 days, but can not be frozen.

Recipe Notes

Macros per serving of green beans, makes 5 servings:
230 calories
4.9 grams of net carbs
8.5 grams of total carbs
21.2 grams of fat
3 grams of protein
4.33 grams of fiber

Nutrition Facts
Creamy Sauteed Green Beans
Amount Per Serving (1 serving)
Calories 230 Calories from Fat 191
% Daily Value*
Fat 21.2g33%
Carbohydrates 8.5g3%
Fiber 4.3g18%
Protein 3g6%
* Percent Daily Values are based on a 2000 calorie diet.

8 thoughts on “Blistered Green Beans with Insane Sauce”

  1. Hi Bobby, I’ve been watching you for quite some time and have been following every recipe. Yum! Just an FYI.. when I made the stuffed peppers I added into the onion mixture shredded cauliflower before the garlic. It cooked perfect and the peppers still moist and delicious. Keep up the good work Bobby and your wife also is a great baker. Kudos to Desi! ❤️

  2. Do you have any suggestions on what to serve as main entree with the green beans? Looking to try them tonight…! 🙂

  3. Been meaning to make this dish and today was finally that day! Can I say WOOOOW! These are so good! Can’t wait to make these again when we have guests! I bet they will be a crowd pleaser! Thanks for a great recipe Bobby!

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