Green bean dish

Green Bean Dish – A Recipe Full of Flavor and Health

When it comes to simple and tasty dishes, green bean dish holds a special place in the hearts of many. Not only is it easy to prepare, but it also offers a delicious combination of vegetables that provide a significant nutrient boost. In this recipe, we will explore how to transform simple ingredients into a comforting dish, perfect for any meal.

Preparation time: 15 minutes
Cooking time: 45 minutes
Total time: 1 hour
Number of servings: 4

Necessary ingredients:

- 2-3 tablespoons of high-quality extra virgin olive oil
- 1 large yellow onion, finely chopped
- 5 cloves of garlic, chopped
- 1 teaspoon of ground cumin
- 2 teaspoons of dried oregano
- 1 cup of tomato paste
- 1 cup of water
- 1 bay leaf
- 400 g of cut green beans
- 3 potatoes, cut into small pieces
- Salt and black pepper to taste
- 2 small zucchinis, sliced
- Lemon juice to taste

Preparation of the green bean dish:

1. Heating the oil: Start by putting the olive oil in a large pot and heating it over medium heat. Extra virgin olive oil not only adds flavor but is also a healthy source of fats. Make sure to choose a high-quality oil that will enhance the final taste of the dish.

2. Cooking the onion: Add the chopped onion to the pot and cook until it becomes soft and translucent, about 5 minutes. Stir occasionally to avoid burning. The onion adds sweetness and a flavorful base to the dish.

3. Adding garlic and spices: Once the onion is ready, add the garlic, cumin, and oregano. Continue to cook the mixture for another 2 minutes. These spices are essential for providing depth and flavor, transforming the dish into a true delicacy.

4. Incorporating the main ingredients: Add the tomato paste, water, and bay leaf to the pot, mixing well. Then, add the green beans, potatoes, and zucchinis. These vegetables not only provide a pleasant texture but also a mix of colors that will make the dish look appetizing.

5. Seasoning: Sprinkle salt and pepper to taste. It is important to adjust the seasonings at the end when the vegetables are about to be cooked, to avoid overpowering their flavor.

6. Cooking on low heat: Cover the pot and let everything simmer on low heat for 15 minutes, stirring occasionally. Check the dish once or twice to ensure it doesn’t stick to the bottom of the pot. If you notice the sauce becoming too thick, add a little water.

7. Finishing the dish: Continue to cook until the sauce thickens slightly, and the beans and potatoes are tender enough to be cut with a fork. This process may take up to an hour, but patience will definitely pay off.

8. Serving: Before serving, drizzle the dish with lemon juice, which will add a note of freshness and balance the flavors. You can serve this dish warm, alongside a slice of fresh bread or with a green salad.

Practical tips:

- Interesting variations: You can also add other vegetables such as carrots or eggplants, depending on your preferences. Additionally, for a spicier version, you can add some freshly chopped chili.

- Different flavors: If you like to experiment, replace the tomato paste with fresh tomato sauce or add some olives for a Mediterranean taste.

- Frequently asked questions:
- Can I use frozen green beans? Yes, you can use frozen green beans, but make sure to thaw them before adding them to the recipe.
- How can I store the dish? The green bean dish stores well in the refrigerator in an airtight container for 3-4 days.
- Can it be frozen? Yes, it can be frozen, but it is recommended to portion it out beforehand for easier use.

Nutritional benefits:

Green beans are an excellent source of vitamins A and C, as well as dietary fiber, which contributes to healthy digestion. Potatoes provide complex carbohydrates, and olive oil brings healthy fats for the heart. This recipe is not only delicious but also nutritious, making it ideal for a family meal.

Ideal pairings:

The green bean dish pairs wonderfully with a side of rice or quinoa. Additionally, a glass of white wine or iced tea can perfectly complement the meal.

In the end, this green bean dish recipe is not only simple and quick but also a wonderful way to bring vegetables to the forefront. Enjoy your meal!