Tender green beans simmered slowly in olive oil, tomatoes, garlic, and warm spicesβa naturally vegan, make-ahead mezze or main. π«
Hook
Sweat the beans gently in plenty of olive oil before adding liquid for the softest, most flavorful bites. β¨
Ingredients
π₯¬ Green beans, trimmed and cut in 4β5 cm pieces: 600 g (about 6 cups / 21 oz)
π§ Yellow onion, finely diced: 150 g (1 cup / 5.3 oz)
π§ Garlic, minced: 10 g (3β4 cloves / 0.35 oz)
π« Extra-virgin olive oil: 60 ml (ΒΌ cup / 4 fl oz)
π Crushed tomatoes (canned or fresh): 400 g (1Β½ cups / 14 oz)
π Tomato paste: 25 g (1Β½ tbsp / 0.9 oz)
π§ Water or light vegetable stock: 240 ml (1 cup / 8 fl oz)
π§ Fine salt: 8 g (1β tsp / 0.28 oz), to taste
β« Black pepper: 1 g (Β½ tsp / 0.04 oz)
πΆοΈ Ground cumin: 2 g (1 tsp / 0.07 oz)
πΏ Ground coriander: 1 g (Β½ tsp / 0.04 oz)
π Fresh lemon juice, to finish: 15β30 ml (1β2 tbsp / 0.5β1 fl oz)
π± Fresh parsley, chopped: 10 g (ΒΌ cup / 0.35 oz)
Optional for serving
π Cooked rice or bulgur
π Extra lemon wedges
Preparation
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Total Time
β±οΈ Prep: 15 min
π₯ Cook: 45β50 min
π Rest: 10β15 min
π Total: 70β80 min
Nutritional Value
π½ Calories: ~260 kcal
πͺ Protein: ~5 g
πΎ Carbs: ~20 g
π§ Fat: ~19 g
π§ Sodium: ~520 mg
Advice
Let the beans sit in the pot off-heat as they coolβthis βmarinatingβ step deepens flavor and makes them even tastier the next day. π§
Why it works π‘
Sweating onions in plenty of olive oil builds sweetness; long, gentle simmering breaks down the beansβ fibers while reducing the tomato sauce so it turns rich and jammy instead of watery.
Twist πΆοΈ
Stir in a handful of cooked chickpeas at the end for extra protein, or add a pinch of chili flakes with the spices for a lightly spicy version.
Status
Soft, saucy, and lemon-brightβolive-oil beans that taste even better from the fridge the next day. π«β¨ #grannyzen #Fasting Dishes #olive_oil_green_beans #middleeastern
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