A Flavorful and Nutritious Side Dish

Mustard Dill Beans are a vibrant and delicious side dish that brings together the fresh taste of green beans and the zesty flavours of lemon, dill, and wholegrain mustard. This dish is not only a feast for the senses but also packed with nutrition, making it an excellent addition to any meal. Here’s a closer look at the ingredients and their health benefits.

Ingredients Overview:

1. Green Beans:
   • Nutritional Powerhouse: Green beans are low in calories yet high in essential nutrients. They are a great source of vitamins A, C, and K, which play a vital role in maintaining healthy skin, boosting the immune system, and supporting bone health.
   • Fibre-Rich: These beans are rich in dietary fibre, which aids digestion, promotes gut health, and helps to maintain stable blood sugar levels. Including fibre in your diet can also help you feel full longer, making it easier to manage weight.
   • Antioxidants: Green beans contain antioxidants, such as quercetin and kaempferol, which help combat oxidative stress and may reduce inflammation.
2. Fresh Dill:
   • Digestive Aid: Dill is known for its carminative properties, which can help soothe digestive discomfort and bloating. It may also promote appetite and relieve hiccups.
   • Rich in Antioxidants: Dill is loaded with antioxidants like flavonoids and polyphenols, which can help protect the body against free radical damage and support overall health.
   • Nutrient Booster: This herb adds flavour while providing vitamins A and C, calcium, and iron, further enhancing the nutritional profile of the dish.
3. Shallots:
   • Flavour Enhancer: Shallots provide a mild onion flavour that adds depth to the dish without overpowering the other ingredients.
   • Health Benefits: Shallots are rich in vitamins B6 and C, as well as manganese, which supports metabolic processes and is essential for bone health. They also contain compounds that may help reduce inflammation and oxidative stress.
4. Lemon Juice:
   • Vitamin C Source: Lemon juice is an excellent source of vitamin C, which is essential for immune function, skin health, and the absorption of iron from plant foods.
   • Digestion Aid: The acidity of lemon juice can enhance digestion and help balance the body’s pH levels, promoting overall digestive health.
5. Wholegrain Mustard:
   • Flavour Depth: Wholegrain mustard adds a robust, tangy flavour that elevates the dish with its unique taste.
   • Nutritional Benefits: Mustard seeds are a good source of selenium, magnesium, and omega-3 fatty acids, which can help support heart health. The compounds in mustard have been shown to have anti-inflammatory and antioxidant properties.
6. Freshly Ground Pepper:
   • Flavour Enhancer: Freshly ground pepper not only adds a slight kick to the dish but also enhances the absorption of certain nutrients due to its ability to stimulate digestion.
   • Health Benefits: Black pepper may aid in digestion and has antioxidant properties that can contribute to overall health.

Health Benefits Summary:

• Rich in Nutrients: Mustard Dill Beans provide a wide range of vitamins and minerals essential for maintaining good health. The combination of ingredients contributes to a balanced and nutrient-rich side dish.
• Supports Digestive Health: High fiber content from the green beans, combined with the digestive properties of dill and lemon, makes this dish beneficial for gut health, promoting regularity and reducing bloating.
• Antioxidant Properties: The antioxidants found in green beans, dill, and shallots help combat oxidative stress in the body, which can lower the risk of chronic diseases and support cellular health.
• Weight Management: Low in calories and high in fiber, Mustard Dill Beans can contribute to a feeling of fullness, aiding in weight management and promoting healthier eating habits.

This dish is a delightful mix of flavours and textures that make an excellent addition to any meal. This dish not only satisfies the taste buds but also offers numerous health benefits, making it a smart choice for anyone looking to eat healthier without sacrificing flavour.

Mustard Dill Beans

Catherine Barclay

Experience the vibrant flavour of Mustard Dill Beans, where fresh green beans are perfectly coated in a zesty lemon, dill, and mustard dressing. This delightful dish pairs the crispness of the beans with the tangy brightness of mustard and lemon, enhanced by the aromatic notes of dill. Perfect as a side for grilled meats, tossed into salads, or enjoyed on their own, these beans bring a burst of flavour and nutrition to any meal.

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Course Side Dish

Servings 4 servings

Ingredients

  

1x2x3x

• 500 grams green beans trimmed
• 4 tsp fresh dill chopped
• 1 tbsp shallots minced
• 1 tbsp lemon juice
• 1 tsp wholegrain mustard
• ¼ tsp freshly ground pepper

Instructions

 

• Steam the green beans over a pot of water for 7 minutes until tender yet still crisp. Remove from heat.
• In a large bowl mix all other ingredients.
• Arrange the beans on a serving plate and pour over the blended mixture. That's it. Enjoy!

Keyword beans, dill, mustard, plant-based, vegan, vegeterian, wfpb

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