The Green Beans & Almonds Holiday Classic Made Low FODMAP
There is hardly a meal that isn’t made better with a side of green vegetables. At the holidays it is a must. With all of the rich food – turkey, stuffing, gravy, potatoes and what have you – we need an accent of a crisp green, like these Pan-Roasted Green Beans & Almonds.
The oven is often jam-packed with other menu items, so a stovetop veggie option is a good addition. This is a low FODMAP take on the classic green beans and almonds dish that seems to make appearances around this time of year.
Read more about Green Beans in our Explore and Ingredient article. This easy-to-prepare low FODMAP veggie is in constant rotation in our diets.
PS: We like to take advantage of the already trimmed, slender, bagged green beans that we can find in our supermarkets. They come prepped and ready to go.
We typically buy our vegetables loose by the pound, but these are usually quite good. Just make sure to get a fresh package; you can see through the plastic to see if the green beans are nice and fresh.
They should be crisp and stiff, never flabby, have good green color with no discoloration – which goes for any green beans you are buying!
BTW almonds are low FODMAP in small amounts and our serving size recommendation takes the Monash University lab tested amounts into consideration.
Pan-Roasted Green Beans & Almonds
This recipe for Pan-Roasted Green Beans & Almonds is low FODMAP and vegan. Great for the holiday table or anytime you want something a little special.
Bring a large pot of salted water to a boil. Drop in the beans and cook just until they are very crisp/tender - you will be cooking further in a sauté pan, so do not overcook. This will take less than 3 minutes. Drain well in colander and then let very cold water flow over them, tossing them in the colander once or twice to release heat. Keep the cold water flowing until the beans are cool. Pat them very dry with paper towels.
Heat 1 tablespoon olive oil in large sauté pan over medium heat until hot. Add almonds and toss around until very light golden brown, add scallions, toss to coat and soften, then remove nut mixture and set aside.
Add remaining olive oil to pan over medium-high heat. Add the dried green beans and cook for a minute or so until they begin to blister, tossing occasionally. Toss in nut mixture to incorporate. Season to taste with salt and pepper and serve immediately.
- After draining the beans in the colander you could shock them in a big bowl of ice water, which will halt their further cooking immediately. While this is the classic technique, which works very well, I find that many people do not always have a large amount of ice around, which is why we provided an alternative technique.
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.