Quick and Easy Green Keto, Vegan Green Beans Almondine (Raw Vegan Option)

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A bowl of vegan Green Beans Almondine with sliced almonds.

As we prepare for spring and some of us get ready for Easter celebrations, Vegan, Keto Green Beans Almondine is perfect to go with a spring meal. Whether you're planning a festive Easter brunch or simply seeking a nutritious and flavorful dish to welcome the warmer days ahead, this recipe is sure to impress.

This recipe is a twist on the classic French dish, Green Beans Almondine, where green beans are traditionally cooked in butter and topped with toasted almonds. With its crisp green beans, savory mushrooms, and crunchy almonds, it has a combination of textures and flavors that will be perfect with

What Is Vegan Keto Green Bean Almondine Made Of?

Green Keto, Vegan Green Beans Almondine is a delightful combination of fresh, gluten-free, wholesome ingredients that come together to create a dish bursting with flavor and nutrition. At its heart are crisp, vibrant green beans that provide a nutritious base that's rich in fiber, vitamins, minerals, and low carb.

Along with the fresh green beans are mushrooms, finely chopped and marinated to disperse their flavor throughout this dish. Lime juice adds a burst of citrus brightness, and a drizzle of olive oil gives it just the right mouthfeel for a touch of richness. And, of course, we have almonds, preferably soaked and dehydrated for added crunch and nutty goodness, bringing texture and depth to every bite.

Trying to put together a menu for a Spring Party or Easter Egg Hunt? This side dish recipe pairs perfectly with this No Egg Salad and this Bone Building Sesame Ginger Coleslaw. To top this meal off, how about some Superfood Brownies Turned Easter Eggs? Your guests will be delighted!

A vegan dish of steamed green beans topped with sliced almonds.
hormone-hacking-breakfast-menu-book

For more recipes like this one, check out Dr. Ritamarie’s Body Freedom Nutrition Lab trial course, which includes Hormone Hacking Breakfast.

Treat your taste buds to a burst of flavor with our delectable vegan green bean almondine recipe.

How Do You Make Green Keto, Vegan Green Beans Almondine?

This recipe is super simple and quick to throw together with minimal prep time, using both the cooked and raw versions. If you love crispy, crunchy raw green beans, stick with the raw version. If you like your green beans to be soft, go with the cooked version.

Whether you're preparing the cooked or raw version, the process begins with washing and trimming the green beans. If opting for the cooked version, a brief steam bath tenderizes the green beans while still keeping them al dente and a bright color. Let the green beans cool completely before the next step.

Meanwhile, finely chop the mushrooms and give them a quick massage. As the green beans and mushrooms mingle in a large bowl, a zesty marinade of lime juice and olive oil is drizzled over, infusing each morsel with its tanginess. Finally, the almonds are pulse-chopped or sliced and stirred into the medley, adding a delightful crunch and nuttiness to the dish.

You can customize this dish by using a different citrus flavor instead of the lime. Try some fresh lemon juice or maybe even orange juice.

Want even more flavor, add some lime or lemon zest and a sprinkle of salt. You can top it all off with a sprinkle of cayenne or some black pepper.

How Do These Ingredients Help With Blood Sugar Balancing And Other Hormones?

The ingredients in Green Keto, and Vegan Green Beans Almondine offer several benefits for blood sugar balancing and hormone regulation. Green beans, a low-carb vegetable, provide fiber that slows down sugar absorption and helps stabilize blood sugar levels. Mushrooms contain compounds that improve insulin sensitivity and reduce inflammation. Almonds contribute to satiety and help regulate hunger hormones, which aid in weight management and balance blood sugar. Lime juice adds flavor without added sugars, while olive oil provides healthy monounsaturated fats that support hormone production. These ingredients work synergistically to create a balanced dish that supports optimal blood sugar and hormone balance.

A pile of fresh vegan green beans on a white background.

Green Beans

Green beans are not just your average vegetable; they are rich in vitamins, minerals, and fiber, and provide essential nutrients vital for overall health. Just one cup of green beans contains high levels of vitamin K, vitamin C, and folate. These nutrients are vital for bone health, immune function, and heart health. Additionally, green beans are low in carbs and low in calories and fat.

Green beans are also high in antioxidants, such as flavonoids. These antioxidants help combat oxidative stress and inflammation which reduces the risk of chronic diseases such as cancer, autoimmune illnesses, and cardiovascular diseases. Bioactive compounds like quercetin and kaempferol in green beans help protect, as well.

Lime

One of the key nutrients found in limes is vitamin C. Not only is vitamin C important for the immune system, it is also involved in the production of collagen, a protein that is essential for maintaining the structure and integrity of various endocrine glands, like the thyroid and adrenal glands.

Vitamin C enhances phase 2 detoxification by promoting the conjugation of toxins to make them water-soluble allowing them to be eliminated.

Limes also contain flavonoids such as hesperidin and naringin, which have been shown to have antioxidant and anti-inflammatory properties. These flavonoids and other bioactive compounds, like limonene, support detoxification enzymes, which aid liver function and the body's natural detoxification processes. They have also been linked to improvements in insulin sensitivity and glucose metabolism.

Olive oil

Olive oil, particularly extra virgin olive oil (EVOO), is rich in monounsaturated fatty acids (MUFAs), such as oleic acid, which have been linked to various positive effects on the hormonal system. MUFAs help modulate immune responses, making them beneficial for autoimmune diseases and immune regulation.

Polyphenols such as hydroxytyrosol in olive oil possess antioxidant properties. These compounds have been associated with hypoglycemic effects helping with blood sugar balancing.

Oleocanthal, another natural phenolic compound in EVOO, exhibits potent anti-inflammatory properties by inhibiting inflammatory enzymes like cyclooxygenase (COX) which are needed to create prostaglandins. This anti-inflammatory action can be particularly beneficial for easing inflammation associated with endocrine disorders and other chronic conditions.

In terms of cardiovascular and liver health, oleic acid helps regulate lipid metabolism. This aids in preventing the accumulation of fat in the liver. Olive oil has also been shown to improve insulin sensitivity which reduces the risk of fatty liver disease. The anti-inflammatory and antioxidant properties also aid in protecting liver cells from damage and inflammation associated with fatty liver disease.

Mushrooms

Mushrooms are known to be low in calories, carbohydrates, fat, and sodium. One of the key benefits of mushrooms is their high protein content which provides essential amino acids necessary for the synthesis of hormones and other vital biochemical processes regulated by the endocrine system. Mushrooms are also high in fiber, vitamins (such as B vitamins), and minerals like selenium and potassium, which are necessary in hormone production, metabolism, and regulation.

Mushrooms contain bioactive compounds such as ?-glucans which have immunomodulatory properties. The antioxidant properties of mushrooms also contribute to overall hormonal health by reducing oxidative stress and supporting cellular function.

Garlic

Garlic contains sulfur compounds like allicin, which have been found to improve insulin sensitivity and reduce blood sugar levels. These compounds also support heart health by lowering blood pressure and improving cholesterol levels.

By lowering cholesterol levels, reducing blood pressure, and preventing the formation of arterial plaque, garlic promotes heart health. Additionally, garlic's hepatoprotective properties help support liver health, aiding in the detoxification processes necessary for hormone regulation.

Chronic inflammation is often associated with hormonal imbalances. The potent anti-inflammatory properties of garlic can help reduce inflammation throughout the body.

Vegan almondine with whole and split almonds and green beans on a white background.

Almonds

Almonds are rich in healthy fats, including monounsaturated and polyunsaturated fats, which can help improve insulin sensitivity and regulate blood sugar levels. These fats support metabolic functions and can contribute to better management of conditions like metabolic syndrome.

Almonds contain essential vitamins and minerals such as vitamin E, magnesium, and manganese, which are important for many endocrine functions. Vitamin E acts as an antioxidant and helps protect against oxidative stress associated with insulin resistance and diabetes. Magnesium plays a role in insulin secretion and glucose metabolism, and manganese is involved in carbohydrate metabolism.

Additionally, almonds contain bioactive compounds like polyphenols and phytosterols, which have anti-inflammatory and antioxidant properties. These compounds help reduce inflammation in the body, which is often associated with insulin resistance and other endocrine disorders.

Make this Green Keto, Vegan Green Beans Almondine for a delicious and nutritious addition to your Spring menu. Not only does it offer a burst of fresh flavors, but it's also packed with ingredients that support hormonal health.

With its combination of nutrient-rich green beans, mushrooms, and almonds, this dish will leave you feeling nourished and energized and won't impact blood sugar. Plus, it's versatile enough to serve as a side dish or a main course, making it perfect for Easter gatherings or any Springtime celebration.

Whether you're following a vegan or keto diet or simply looking for a tasty way to enjoy fresh green beans, making this Green Beans Almondine recipe is sure to impress!

Vegan Green Beans Almondine with slivered almonds and zest garnish.

Green Keto, Vegan Green Beans Almondine (Raw and Cooked Version)

This is a variation on the traditional French cuisine, Green Beans Almondine, which calls for toasting almonds on top of cooked green beans. Its blend of aromas and textures, with its crunchy almonds, savory mushrooms, and crisp green beans, will go well with any meal.
4.50 from 2 votes
Prep Time 15 minutes
Cook Time 4 minutes
Total Time 19 minutes
Course Salad, Side Dish
Cuisine American, Asian, International
Servings 6
Calories 186 kcal

Equipment

  • 1 dehydrator

Ingredients

  • 1 pound green beans washed, trimmed, and cut in half lengthwise
  • 1/4 cup fresh lime juice or fresh lemon juice
  • 1 tablespoon olive oil
  • 1 cup mushrooms finely chopped
  • 1 clove garlic optional finely diced
  • 1/2 teaspoon sea salt 1 teaspoon salt if RAW version
  • 1 cup almonds preferably soaked, rinsed, and dehydrated

Instructions

Cooked Version:

  • Place the chopped mushrooms and garlic in a bowl and cover with salt. Massage well and let sit while preparing the remaining ingredients. You can also put them in a salad press to speed up the marinating process.
  • Add the green beans to a steamer and steam briefly (5 minutes) until they are tender crisp and still retain their bright green color.
  • Whisk the lime juice (or lemon juice) and olive oil in a bowl.
  • Combine the green beans and mushrooms in a medium bowl or baking dish.
  • Pour the lime dressing over the green beans and mushrooms and toss well.
  • Pulse chop or slice the almonds into small pieces, and mix the chopped or sliced almonds into the green beans and mushrooms.
  • Taste and add salt if needed. Enjoy!

RAW Vegan Version:

  • Whisk the lime juice, garlic, and olive oil in a small bowl to make the dressing
  • Add the green beans and mushrooms to a medium bowl or a baking dish.
  • Pour the lime dressing over the green beans and mushrooms and toss well, squeezing with your hands so that the marinade penetrates.
  • Allow to sit at room temperature for 15 minutes or longer.
  • *Put the mixture in a salad press, if desired, to help the marinating
  • Warm in a dehydrator at 115°F to keep the recipe raw or at 140°F for up to 60 minutes before serving
  • Pulse-chop or slice the almonds into small pieces, and mix them into the green beans.
  • Taste and add salt if needed. Enjoy!

Nutrition

Calories: 186kcalCarbohydrates: 11gProtein: 7gFat: 14gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 9gTrans Fat: 0.003gSodium: 199mgPotassium: 387mgFiber: 5gSugar: 4gVitamin A: 522IUVitamin C: 10mgCalcium: 94mgIron: 2mg
Keyword food for hormone balance, green beans, keto, Nutritious plant-based recipes, raw veggie salad, toasted almonds, Vegan, vegan salad recipe
Tried this recipe?Let us know how it was!

Where Can You Find This And Other Nutritious And Delicious Recipes Like It?

This Green Beans Almondine recipe is adapted from Plant Powered Keto For The Holidays: Low Glycemic, Plant Based Keto Friendly Holiday Recipes To Enjoy Year After Year By Dr Ritamarie Loscalzo MIS, DC, CON, DACB available as part of our Body Freedom Nutrition Lab Membership, along with numerous other nutrition resources. Click here to learn more.

hormone-hacking-breakfast-menu-book

For more recipes like this one, check out Dr. Ritamarie’s Body Freedom Nutrition Lab trial course, which includes Hormone Hacking Breakfast.

Treat your taste buds to a burst of flavor with our delectable vegan green bean almondine recipe.

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