High-Protein Speckbohnen (German Green Beans) is a real German dish. It contains green beans, brown sugar, onions, cider vinegar, mustard, water, & salt. These are very simple items that might be present in the pantry, or you might get them from any nearby stores. This dish has no dairy items in it, so it is good for a dairy-free diet as well. High-Protein Speckbohnen (German Green Beans) are prepared in 25 minutes, perfect for a quick side dish. Serve these beans with roasted turkey, quinoa, or grilled beef. You can easily store this dish in the fridge, but not in the freezer, so it is not good for long-term storage.
STATS:
- Calories: 155 kcal
- Prep Time: 10 minutes
- Serving Size: One
- Cook Time: Fifteen minutes
- Cuisine: German
- Total Time: 25 minutes
- Course: Side Dish
- Diet: High-Protein
- Serving: 4
EQUIPMENT:
- Large pot
- Small vessel
- Colander
- Knife
- Big skillet
- Measuring spoons
- Chopping board
- Wooden spoon
INGREDIENTS:
- 3 slices thick-cut bacon
- 1 pound green beans
- ½ cup chopped yellow onion
- 2 tbsp. water
- 2½ tbsp. cider vinegar
- 1 tbsp. light brown sugar
- 1 tsp. whole-grain mustard
- â…› tsp. salt
INGREDIENT NOTES:
BACON:
- We have to utilize the thick-cut bacon to include the savory and smoky taste. You can use turkey bacon instead, as it is a lean, high-protein item.
GREEN BEANS:
- Add the green beans to the dish to add good texture, and they are the main component. We have to trim the ends and cut the larger beans in half if required.
YELLOW ONIONS:
- Add the yellow onion to add a mild sweet & savory flavor to the dish. Add the shallots instead if required.
CIDER VINEGAR:
- Add the cider vinegar to add a tangy taste to the dish. We have to add it as we like.
LIGHT BROWN SUGAR:
- We can add a small quantity of brown sugar to balance the acidity of the vinegar, and you can decrease the quantity if you want.
WHOLE-GRAIN MUSTARD:
- This mustard provides a mild sharpness and helps create a flavorful coating for the beans.
INSTRUCTIONS:
- Add the bacon to a big pan & fry for 5 to 7 minutes till they get crisp.
- Then add the bacon to the plate and leave one tbsp. fat in the pan.
- Put the big pot of water on flame, then include the trimmed green beans & cook for 4 to 5 minutes till they get bright green and crisp-soft, then strain them.
- Include the onions in the bacon fat and cook for 2 to 3 minutes by mixing continuously till they get soft.
- Include the water, brown sugar, whole grain mustard, salt, and cider vinegar in the pan and simmer for 1 to 2 minutes.
- Include the crispy bacon and green beans in the pan and mix to coat the beans in the dressing.
- Now cook for an extra one to two minutes to combine the flavors, and serve warm.
SERVING SUGGESTIONS:
PROTEIN:
- Grilled Chicken Breast
- Roasted Turkey
- Pork Tenderloin
- Grilled Steak
- Baked Salmon
GERMAN SIDES:
- Roasted Potatoes
- German Potato Salad
- Spaetzle
- Sauerkraut
- Pretzel Rolls
LIGHT & HEALTHY:
- Quinoa Salad
- Mixed Green Salad
- Cucumber Salad
- Roasted Vegetables
- Whole-Grain Bread
TIPS:
- We don’t have to cook the beans, as they should remain crisp; otherwise, they will become mushy.
- Properly strain the beans, or they will thin the consistency of the dressing.
- We have to crisp the bacon properly to offer good texture.
- Serve the beans with turkey, fish, or grilled chicken to add more protein to the dish.
- Add the turkey bacon instead and decrease the quantity of brown sugar to make the dish light.
STORAGE INFORMATION:
FRIDGE:
- Properly cool the beans, then add them to the closed box and store for three to four days.
FREEZER:
- Don’t freeze the green beans, as they get soft and watery. We have to eat them fresh for the good texture.
FAQs:
Will I include the frozen green beans to make this dish?
- We would easily include the frozen green beans if fresh are not in season & cook them as it is mentioned on the pack & strain them properly then add.
Could I prepare this Speckbohnen without including bacon?
- Yes, you could easily eliminate the bacon to make the Speckbohnen, though it will not provide the same traditional Speckbohnen flavor.
Will I make this ahead of time?
- Yes, we can easily make them ahead of time and store them in the fridge and rewarm when required.
What is Speckbohnen?
- Speckbohnen are German-style green beans, which we make with speck or bacon and mix with onion & tangy seasonings.
NUTRITIONAL INFORMATION:
Calories: 155 kcal
Net Carbs: 10 g
Serving Size: 1
Iron: 1.3 mg
Total Carbs: 12 g
Vitamin A: 38 µg
Fiber: 2 g
Calcium: 45 mg
Protein: 6 g
Sodium: 395 mg
Serving: 4
Potassium: 300 mg
