Easy Steps to Cook Flat Beans Chinese Recipe

If you want to elevate your Chinese cooking skills with a new and tasty vegetable, then flat beans are the perfect ingredient to add to your dishes. These long, slender beans are a must-have in Chinese cuisine, valued for their crunchy texture and sweet taste. Flat beans can be used in a variety of ways, making them a versatile option for stir-fries, soups, and more.

 

To make a delicious flat bean stir-fry, you'll need a few essential ingredients, including flat beans, protein (such as beef or pork), aromatics (like garlic and ginger), and a flavourful sauce. Cooking techniques for flat beans are fairly simple, but it's important to blanch them before stir-frying to ensure they're cooked through but still retain their crunch. With a little practice, you'll be able to whip up a tasty flat bean stir-fry in no time.

If you're looking for a way to mix things up, consider adding seafood to your flat bean stir-fry. Shrimp or scallops work particularly well with flat beans and can add a delicious depth of flavour to your dish. Just be sure to cook your seafood separately before adding it to the stir-fry to ensure it's cooked through and doesn't overcook in the sauce.

Essential Ingredients

To make a delicious flat bean Chinese recipe, you need to have a few essential ingredients in your pantry. Here are some of the ingredients you should consider having on hand:

Flat Beans and Variations

Flat beans are the star of the show in this recipe. They are also known as romano beans or runner beans. You can find them fresh or frozen in most grocery stores. If you can't find flat beans, you can use green beans instead.

Sauces and Seasoning

Soy sauce, sesame oil, garlic, ginger, and sugar are essential ingredients in most Chinese recipes, including flat bean stir fry. You can also add oyster sauce, miso paste, or vinegar to give your dish a unique flavour. Cornstarch can also be added to thicken the sauce.

Protein Additions

While flat beans can be a great vegetarian option, you can also add protein to your dish. Beef, ground pork, or chicken are all great options. For seafood lovers, you can add shrimp or scallops.

To add seafood to your flat bean stir fry, consider using prawns or squid. These seafood options pair well with the flavours of the dish.

When cooking with seafood, make sure to cook it properly to avoid any health risks. Always ensure that the seafood is fresh and cleaned properly before cooking.

With these essential ingredients, you can make a delicious flat bean Chinese recipe that your family and friends will love.

Cooking Techniques

Stir-Frying Basics

Stir-frying is a popular Chinese cooking technique that involves cooking food quickly over high heat in a wok or skillet. It is a great way to cook flat beans as it helps to retain their texture and flavor. To stir-fry flat beans, you need to heat your wok or skillet until it is hot, then add oil and the flat beans. Stir-fry the flat beans for a few minutes until they are tender but still crisp.

When stir-frying, it is important to keep the heat high and to keep the food moving in the wok or skillet. This ensures that the food cooks evenly and does not burn. You can also add other ingredients to the stir-fry, such as meat, seafood, or vegetables, to create a more complex dish.

Achieving the Perfect Texture

To achieve the perfect texture when stir-frying flat beans, you need to blanch them first. Blanching involves cooking the beans in boiling water for a few minutes, then draining them and plunging them into ice water to stop the cooking process. This helps to soften the beans and makes them easier to stir-fry.

When stir-frying flat beans, you can also add other ingredients to create different textures and flavors. For example, you can add ground pork or bean sauce to create a more savory dish. You can also add Shaoxing wine, dark soy sauce, and light soy sauce to enhance the flavors of the dish.

If you want to experiment with different flavors, you can try making Sichuan Dry Fried String Beans. This dish uses Sichuan peppercorns and dried chili peppers to create a spicy and flavorful dish that is perfect for seafood, such as shrimp or scallops.

Overall, stir-frying is a great way to cook flat beans and create a delicious and healthy dish. By following these simple cooking techniques, you can achieve the perfect texture and flavor every time.

Step-by-Step Recipe Instructions

If you're looking for a quick and easy recipe for lunch or dinner, then this Chinese flat beans stir-fry recipe is perfect for you. It's a simple yet delicious dish that can be prepared in under 30 minutes.

Here are the ingredients you'll need:

• 250g sliced flat beans
• 200g ground pork (optional)
• 1 tablespoon vegetable oil
• 1 tablespoon soy sauce
• 1 tablespoon oyster sauce
• 1 teaspoon sugar
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 cloves garlic, minced
• 1/2 inch ginger, minced
• 1/4 cup water

If you prefer seafood, you can substitute the ground pork with shrimp or scallops. Just make sure to cook them thoroughly before adding them to the stir-fry.

To make the stir-fry, follow these steps:

1. Heat the vegetable oil in a wok or large frying pan over high heat.
2. Add the garlic and ginger and stir-fry for 10 seconds.
3. Add the ground pork (if using) and stir-fry until browned and cooked through.
4. Add the sliced flat beans and stir-fry for 2-3 minutes until slightly softened.
5. Add the soy sauce, oyster sauce, sugar, salt, and black pepper. Stir-fry for another minute.
6. Add the water and cover the wok or pan with a lid. Let the beans cook for another 2-3 minutes until they are tender but still crisp.
7. Serve hot with steamed rice.

That's it! This dish is quick, easy, and delicious. It's perfect for a weekday lunch or dinner.

Nutritional Information and Health Benefits

Calorie Count and Macronutrients

Flat beans are an excellent source of nutrition and offer a range of health benefits. They are low in calories, with just 31 calories per 100g serving. This makes them an ideal ingredient for those who are looking to maintain a healthy weight or lose weight. They are also low in fat, with just 0.2g of total fat per 100g serving.

Flat beans are a good source of protein, with 1.8g of protein per 100g serving. This makes them a great ingredient for vegetarians and vegans who are looking for plant-based sources of protein. They are also a good source of dietary fibre, with 2.7g of fibre per 100g serving.

Dietary Considerations

Flat beans are a great option for those who are looking for a nutritious and healthy ingredient to add to their meals. They are low in calories and fat, and are a good source of protein and fibre. However, it is important to note that they are high in sodium, with 176mg of sodium per 100g serving. If you are on a low-sodium diet, you may want to limit your intake of flat beans.

When cooking with flat beans, it is important to use vegetable oil instead of animal-based fats such as butter or lard. This will help to keep the dish low in fat and cholesterol. If you are looking to add more protein to your dish, you can consider adding seafood such as shrimp or scallops. These will complement the flavour of the flat beans and add a healthy dose of protein to your meal.

Overall, flat beans are a nutritious and healthy ingredient that can be used in a variety of dishes. They are low in calories and fat, and are a good source of protein and fibre. If you are looking to maintain a healthy weight or lose weight, flat beans are a great ingredient to add to your meals.

Storage and Leftovers

Proper Storing Techniques

If you have leftovers, you can store them in the refrigerator for up to three days. To store your flat beans, place them in an airtight container or wrap them tightly in cling film. This will help to prevent them from drying out and becoming tough.

Reheating for Best Quality

When reheating your flat beans, it is best to do so in the microwave or on the stove. To reheat in the microwave, place your beans in a microwave-safe container and heat on high for 30 seconds to one minute. To reheat on the stove, add a small amount of water to a pan and heat your beans on medium heat until they are heated through.

If you want to add a little extra flavour to your leftover flat beans, you can garnish them with some fresh seafood. Prawns or scallops work well with the Chinese flavours of the dish. Simply pan-fry the seafood in a little oil until cooked through, then add them to your reheated beans just before serving.

Remember, proper storage techniques and reheating methods are important to ensure your flat beans remain fresh and delicious.

Frequently Asked Questions

What's the best way to prepare vegetarian flat beans in a Chinese style?

One of the best ways to prepare vegetarian flat beans in a Chinese style is to stir-fry them with garlic, ginger, and soy sauce. You can also add other vegetables like mushrooms, bell peppers, and carrots for added flavor and nutrition. If you want a spicy kick, you can add some chili paste or hot bean sauce.

How can I make a quick and easy Chinese dish with flat beans?

One quick and easy Chinese dish you can make with flat beans is a stir-fry with ground pork and bean sauce. Simply brown the pork in a wok or frying pan, add the flat beans and bean sauce, and stir-fry until the beans are tender. You can also add some garlic and ginger for extra flavor.

Can you suggest a Chinese recipe that includes flat beans and rice?

Yes, one Chinese recipe that includes flat beans and rice is a vegetarian fried rice. Simply cook the rice and set it aside. In a wok or frying pan, stir-fry the flat beans with garlic, ginger, and other vegetables like carrots and peas. Add the cooked rice and stir-fry until everything is heated through. You can also add some scrambled eggs or tofu for extra protein.

What's a good recipe for flat beans with beef in Chinese cuisine?

A good recipe for flat beans with beef in Chinese cuisine is a stir-fry with oyster sauce. Marinate the beef in a mixture of soy sauce, cornstarch, and sesame oil. Stir-fry the beef until browned, then add the flat beans and oyster sauce. Stir-fry until the beans are tender, then serve with rice.

What are the typical beans used in Chinese dishes, and do they include flat beans?

The typical beans used in Chinese dishes are soybeans, mung beans, and red beans. Flat beans are also commonly used in Chinese cuisine, especially in stir-fries and soups.

Is it safe to consume flat beans raw, or do they need to be cooked?

Flat beans need to be cooked before consuming, as they contain a toxic substance called lectin that can cause gastrointestinal distress if consumed raw. Blanching or stir-frying the beans for a few minutes can help remove the lectin and make them safe to eat.