Green bean stew

Green Bean Stew

Green bean stew is one of those recipes that evokes pleasant childhood memories, when family meals were filled with aromas and joy. This dish is not only tasty but also extremely healthy, making it an excellent choice for those who want to eat light yet satisfying. It is a diet recipe, full of fresh vegetables, that will delight your taste buds. Let’s discover together how we can prepare this delicacy!

Preparation time: 15 minutes
Cooking time: 30 minutes
Total time: 45 minutes
Number of servings: 4

Ingredients:
- 500 g yellow green beans
- 1 medium onion
- 1 small zucchini
- 2 carrots
- 3 cloves of garlic
- 4 tablespoons of olive oil (or another vegetable oil)
- 300 g cherry tomatoes
- 1 bunch of fresh dill
- Salt to taste
- Water (about 1 cup)

Recipe history:
Green bean stew is a traditional recipe, appreciated in many cultures. Over time, it has become a symbol of simple yet flavorful dishes. This meal is perfect for summer days when vegetables are fresh and vibrant, but it can also be enjoyed in the colder season, bringing a bit of summer sunshine to our table.

Step 1: Preparing the ingredients
Start by peeling and finely chopping the onion. If you want a sweeter aroma, opt for a smaller onion. Peel the carrots and slice them into rounds, and chop the zucchini into cubes. This combination of vegetables will bring a sweet taste and a pleasant texture to your stew.

Step 2: Sauté the vegetables
In a large skillet or deep pot, add the four tablespoons of oil. Meanwhile, you can heat the water to have it ready. When the oil is hot, add the onion and carrots. Sauté them over medium heat for 3-4 minutes until the onion becomes translucent. Then, add the zucchini and continue cooking for another 2-3 minutes.

Step 3: Add the green beans
Once the vegetables are slightly browned, it’s time to add the cleaned and washed green beans. If you haven’t cooked green beans before, make sure to choose fresh ones, vibrant in color and without blemishes. Stir well to combine the flavors and add a cup of water. Cover the skillet with a lid and let it simmer for 15-20 minutes.

Step 4: Finishing the stew
In the last 5 minutes of cooking, add the whole cherry tomatoes, chopped garlic, and salt to taste. The tomatoes will add a pleasant acidity, and the garlic will enhance the aroma. Continue to stir gently to avoid sticking, and when the stew has reduced enough, remove it from heat.

Step 5: Serving
The green bean stew is served warm, garnished with freshly chopped dill. This aromatic herb not only adds a special flavor but also brings a touch of freshness. You can serve the stew with a slice of whole-grain bread or a simple green salad for a healthy lunch or dinner.

Useful tips:
1. If you like a spicier flavor, you can add finely chopped chili pepper during the sautéing of the vegetables.
2. Instead of cherry tomatoes, you can use canned tomatoes, but it’s recommended to add them at the end to preserve the texture.
3. If you want to vary the recipe, you can experiment with other vegetables, such as bell peppers or parsley.

Frequently asked questions:
1. Can I use frozen green beans?
Yes! Frozen green beans are an excellent option as they retain most of the nutrients. Make sure to thaw them before adding them to the stew.
2. What are the nutritional benefits of this recipe?
This stew is rich in fiber, vitamins, and antioxidants, with a low calorie content, making it ideal for a healthy diet.
3. How can I store the stew?
You can store the stew in the refrigerator for 3-4 days in an airtight container. It tastes even better the next day when the flavors have melded together.

Calories:
One serving of green bean stew has approximately 200 calories, depending on the oil used and the amount of salt added.

This green bean stew is not just a diet recipe but also a dish full of positive calories and flavors that will delight your loved ones. I hope you enjoy every bite and share this recipe with your dear ones! Enjoy your meal!