If you need a side dish to add a pop of color to your Thanksgiving table, look no further. These green beans, accented with caramelized onions and a juicy burst of pomegranate, are fresh, festive, and easy for the busy cook to prepare in advance.
The combination of green beans and red pomegranate is not only perfect for the season, but adds some eat-a-rainbow variety to a meal that's mostly brown and orange. Eating a rainbow of colorful foods is a great way to make sure you get a wide variety of healthy nutrients - even on a day when the healthiness of the meal isn't top of mind.
Green beans are packed with vitamins A, C, and K, which support immune health, skin repair, and bone strength. They are also a good source of fiber, which not only helps to keep your blood sugar levels from spiking and crashing, but keeps things moving after a big holiday meal. Almost half of the fiber is soluble fiber, which is a treat for the bugs in your gut.
Green beans and pomegranates are both excellent source of antioxidants. Green beans contain flavonoids and beta-carotene, which combat oxidative stress and may reduce inflammation.
Pomegranates contain even more phytonutrients, including:
Punicalagins , which support heart health by improving blood vessel function and reducing arterial plaque buildup
Anthocyanins, linked to reduced risk of chronic diseases like heart disease and certain cancers
Ellagic Acid, which protects against DNA damage and slows the growth of cancer cells
Tannins, which support oral health by reducing harmful bacteria in the mouth
Quercetin, may reduce allergy symptoms and improve respiratory health
Phytoestrogens, may promote bone health and reduce the risk of osteoporosis
With all of those benefits, no wonder pomegranate has a reputation as a super food!
While you probably won't get enough of these compounds from this recipe, if you like the taste, pomegranate juice provides a concentrated source. [Look for a brand without a lot of added sugar.]
Recipe Tips and Variations
I prefer bulk green beans, rather than the precut green beans in the plastic bag, because they tend to be fresher and crisper when they're cooked. But I appreciate the convenience of the bagged beans. If you use them and you have time, give the beans a once-over and trim any ends that are ragged. Those will go soft and brown when you cook them.
Pomegranate arils are what most people would call seeds, but the seed is actually just the hard white thing in the middle of the juicy bright red flesh, which is the yummy part. Separating the arils from the whole fruit can be a bit of a challenge. If you're up for it, there are a couple of different techniques to make it easy, which you can find on YouTube. If that feels like too much trouble, look for fresh arils in the packaged produce section of your grocery store.
If you can't find or don't like pomegranates, substitute dried cranberries for the same festive holiday color and hint of sweetness.
Diced bacon or pancetta is also a nice addition. Crisp it in the pan and remove it before sauteeing the onions in the rendered fat instead of olive oil. Substitute sherry vinegar for the lemon juice (optional), and stir in the bacon just before serving to keep it crisp.
Toasted almonds, walnuts, or hazelnut add a nice crunch. Add these just before serving as well.
Green Beans with Pomegranate and Caramelized Onions
Adapted from a recipe by the Chosen 300 Team at Wayne United Methodist Church, Wayne PA
Serves 12 as a side
Ingredients
2 pounds fresh or frozen green beans, trimmed and cut to uniform size
1 tablespoon olive or avocado oil
1 large onion, diced
2 cloves garlic, minced
1 tablespoon butter or olive oil
1 tablespoon fresh lemon juice
1/2 cup fresh pomegranate arils (seeds)
Salt and pepper
Instructions
Precook the green beans in boiling water for approximately 5 minutes, until they are bright green and tender but still have a bit of snap to them. Drain and set aside.
Heat the olive oil in a large saute pan over medium-high heat. Add the diced onion and cook for 2-3 minutes until it starts to soften.
Turn the heat down and cook the onions low and slow for 12 - 15 minutes, stirring frequently, until they are uniformly deep golden brown. If they start to brown too much around the edges, add a little water or cover the pan so that the steam condenses back into it.
When the onions are nice and caramelized, add the garlic. Continue to cook for a minute or 2 until the mixture is fragrant.
Remove from the heat and season with salt and pepper. Add the butter so the residual warmth from the pan melts it.
Stir in the lemon juice.
The blanched green beans and onion mixture can be held separately at room temperature for a couple of hours until you're ready to serve them.
To reheat before serving, return the pan with the onions to the heat until they are sizzling. Add the green beans and toss until heated through.
Stir in the pomegranate, reserving a few to sprinkle on top after you've put the beans in a serving bowl.
Variations
Substitute dried cranberries for the pomegranate arils.
Substitute olive oil for butter in step 5 to make these vegan.
Saute 3 oz diced pancetta or bacon in a the saute pan coated with a thin layer of olive oil. Once crisp, remove and drain on a paper towel. Saute the onion in the rendered bacon fat and continue with the rest of the recipe. Substitute sherry vinegar for the lemon juice in step 6 (optional).
Mix in 1/2 cup toasted almonds, walnuts, or hazelnuts just before serving, reserving a few to sprinkle on top.